Losing Weight is Easier than Keeping it Off

ALMOST everyone who struggles with weight has been there:  Losing weight was the easy part, but the biggest battle is keeping it off.  So why is long-term weight maintenance so difficult?

Some experts claim that it is due to a change in metabolism i.e. the person who lost weight may have heavily restricted their calorie intake to reach goal, however, all this did was slow down the rate at which they burn future calories.  So as soon as ‘normal’ eating is resumed, the weight just piles on as the body has lost its ability to metabolise it effectively.

Don’t starve to lose weight…you will just pile the weight back on

 

 

 

 

 

 

Unfortunately, this can happen as a result of wanting to lose weight as quickly as possible.  As we live in the 21st century, we want instant success in everything we do. However, effective weight loss is anything but immediate.  A radical weight loss plan may get rapid results in the short-term (which is a big motivator) but then you need the knowledge move into long-term weight maintenance mode — and this is where many a crash-dieter comes undone.

A better approach is to take the focus off “the quickest way to lose weight” – after all, you are destined to fail in the long term. Instead, look for positive lifestyle changes which allow you to adapt to new healthy habits, making it less likely that you will revert to old ways.

If you have been on the weight-loss / weight-gain rollercoaster, then you need The Natural Way.  We are not a ‘ diet’ company! Instead, our clients are educated and supported all the way to their goal, so once you reach your ‘dream’ weight, you know exactly what to do to maintain your new shape.  We also offer FREE monthly maintenance visits to you as the regular check-ins really help you to stay on track.

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

 

 

 

Posted in diets, fad diets, How to lose weight, Maintenance, Weight loss fads, weight loss success | Tagged , , , , , , , , , | Leave a comment

Australians Are Not Eating Enough Fruit and Vegetables

Are you getting enough fruit and vegetables in your daily diet?  Well, if you read the latest statistics published by the CSIRO, you most probably are not.  According to the latest figures only 24% of Australian women are eating enough fruit and vegetables and a tiny 15% of men (for more information, click here:  http://www.abc.net.au/news/2017-04-03/fruit-and-veggies-four-in-five-australians-not-eating-enough/8409766 ).  Now that is scary!  This week, I want to explain what is considered an adequate intake of fruit and vegetables in your diet and how you can easily boost your intake to make sure you are having enough.

Are you getting enough fruit and vegetables?

 

 

 

 

 

 

According to Australian Dietary Guidelines, we should be eating 2 pieces of fruit and 5 serves of vegetables every day.  While this doesn’t sound like much, obviously it is a struggle for most people to achieve.  Be aware that a piece of fruit should be at least 150g, so 2 grapes does not count as 2 pieces of fruit. 1 serve of fruit is equivalent to a medium-sized apple / orange / banana / pear etc.  One serve of vegetables will vary depending on what you choose.  The following is an example of 1 serve vegetables :  ½ cup cooked green or orange vegetables OR 1 cup raw salad vegetables OR ½ medium potato OR ½ cup of corn OR ½ cup canned beans / lentils OR 1 medium tomato.

Did you do a quick estimate of how much you are eating when you read the list above?  If you can see that your F&V intake is sadly lacking, you need to make some changes to your diet to incorporate the much needed foods your body is missing.  Consider the following ways to up your daily fruit and vegetable intake:

  • Forget the biscuits at smoko! Instead, have a piece of fruit at morning and afternoon tea EVERY day.  This way you will achieve your daily two pieces of fruit AND you will save yourself a heap of empty calories too, especially if you usually help yourself to the biscuit jar or vending machine at these times.  By the way, these should be whole pieces of fruit – juices do NOT count as a piece of fruit.
  • Ditch the sandwich and take a salad to work during the week.  Just by shredding a few lettuce leaves, cutting up a tomato and grating some carrot and beetroot into a plastic container, you are eating over half your vegetable allowance for the day.  All you need to add is a tin of tuna / salmon to your lunchbox and VOILA, there you have a healthy, nutrient dense lunch.
  • If salad isn’t your thing (and it can be a bit tough to eat once Winter is here), make a big vegetable and lentil soup at the start of the week and take this for your work lunches. A vege-packed soup can be very filling and again, it is a very easy way to boost your vege consumption for the day.
  • When preparing dinner, make sure you have at least 3 different coloured vegetables on your plate i.e. broccoli, cabbage and carrot. By adapting the ‘3-colours on your plate every night’ it will help you to get a healthy dose of vitamins and minerals and definitely get you ‘over the line’ for your 5 serves of vegetables a day.

The Natural Way is not just a weight loss program – we educate our clients, while they lose weight, on healthy eating and lifestyles via our Healthy Living Maintenance program (click here to find out more:  http://www.thenaturalway.com.au/product/healthy-living-programme/).  So when our clients get to goal, not only have they achieved their weight loss ‘dream’, they know how to keep their weight off – FOR LIFE. Call your nearest clinic on 1300 SLIMMER (1300 754663) and book your FREE appointment to find out more about how our fabulous program can work for you.

Visit our website:  www.thenaturalway.com.au

 

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Tips for a Healthy Easter

Easter is just around the corner – which means you get an extra-long weekend and the opportunity to eat a whole lot of chocolate!  Of course, this would be a dieting disaster, so this week I want to pass on some great tips to help you stay healthy over the Easter holiday.

This innocent little bunny actually is a disaster to your weight loss efforts at 272 calories

 

 

 

 

 

 

 

 

 

1) EASTER IS NOT AN EXCUSE TO EAT CHOCOLATE FOR A MONTH

Remember, Easter starts on Good Friday and finishes on Easter Monday.  There is no need to binge on chocolate in the weeks leading up to and after Easter.  Do not buy any chocolate for yourself and, if you are given any Easter Eggs, choose to eat only one small one. By the time Easter Monday arrives, dispose of any excess chocolate that is in your house or give it away. This way you won’t be tempted to keep eating the chocolate for the coming weeks.

2) DARK CHOCOLATE IS A BETTER CHOICE

Dark chocolate has a higher percentage of cocoa (70-85%) than milk chocolate, which will leave you satisfied with smaller portions. Not only that, chocolate with a high cocoa content contains potent antioxidants that have been shown to have a positive impact on heart disease and other inflammatory conditions.  So choose a good quality, small dark chocolate egg to enjoy and make sure it contains high concentration of cocoa.

3) BURN OFF YOUR CHOCOLATE CALORIES

The best way to not feel guilty about enjoying some chocolate over Easter is to make sure you do exercise to ‘burn off’ any extra calories you may have eaten.  For example, if you have a Cadbury Crème Egg (39g), you would be consuming around 172 calories which means you would have to walk for 25 minutes at a moderate pace to ‘burn off’ the extra calories.  If a   Lindt bunny (50g) is more your style, make sure you lace up your walking shoes and take off at a decent pace for 39 minutes!

I guess the over-riding message of this blog is to be mindful of what you put in your mouth over Easter.  The old saying ‘A moment on the lips, a lifetime on your hips’ may be a little exaggerated BUT if you don’t compensate for any over-indulgence over Easter, then you can expect the scales to suffer later. Remember, Easter is not an excuse to let your guard down about what you eat:  instead it should be a time to relax, enjoy time with family friends, and to get outdoors!

The Natural Way wishes you all the best for a happy & relaxing Easter break.  If you need help to get back on track with your weight loss after your holiday, be sure to call us on 1300 SLIMMER (1300 754663).  After all, we have been helping Australians lose weight for over 35 years, so we know we have a program to suit your needs, tastes and budget.

Visit our website:  www.thenaturalway.com.au

 

 

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Too Much Stress Makes You Fat

Most people think that you gain weight simply by eating too much – if only that was the case.  Sure it is a contributing factor, but there are many reasons why you can put on weight and one of the biggest issues is stress.  As most of us lead a fast-paced life, it certainly is a weight loss hurdle that is hard to avoid.

Basically when you are stressed, your body produces stress-response hormones to help you ‘cope’.   However the presence of these hormones, adrenaline and cortisol, changes your entire body chemistry and this negatively impacts on your weight.  If you are always stressed, you would be producing cortisol constantly and this leads to weight gain due to the impact it has on the following:

  • Metabolism– Too much cortisol in your system can slow your metabolism, causing more weight gain than you would normally experience.  This also makes trying to lose weight more difficult.
  • Blood Sugar– Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia.  Too much cortisol has even been linked to Syndrome X, which is a pre-cursor to the onset of diabetes.
  • Cravings– People experiencing chronic stress tend to crave more fatty and sugary foods, simply because of the rapid changes in blood sugar levels.  These foods are typically less healthy and lead to increased weight gain.
  • Fat Storage– Excessive stress even affects where we tend to store fat. Higher levels of cortisol causes an increase in abdominal fat and this type of fat storage is associated with greater health risks when compared to fat stored in other areas of the body.

The Natural Way’s holistic approach to weight loss means that we have always known that excessive stress levels can be disastrous to your weight loss results, hence the reason why we include our B+ Zinc & Passiflora (B+) in the weight loss range.  Our all-natural B+ helps to support & calm your nervous system allowing your body to lose weight no matters how hectic your lifestyle is!  You can read more about B+ Zinc & Passiflora here

If B+ Zinc and Passiflora sounds like the missing ‘ingredient’ to your weight loss success, then call 1300 SLIMMER (1300 754 663) to pick up a bottle from your nearest clinic or order online from our website by clicking here

 

 

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The Two Most Common Weight Loss Excuses

As a weight loss consultant, I have literally dealt with 100’s (actually, probably more like 1000’s) of clients who have come to see me to get help in reaching their goal weight.  It’s a very rewarding job when your client succeeds however, it can be equally frustrating when they don’t.  This week, I want to discuss the two most common excuses that I hear in the clinic every week, and how I respond to them.  

 

 

 

 

I haven’t got time:  In the past, I have had busy mums who juggle working full-time, managing the kids while taking care of all the domestic duties who have lost weight beautifully with me:  so if they can do it, anybody can .  Everyone has the same 24-hours in a day to get things done.  So if you haven’t got time to prepare healthy meals or exercise (or both), then what are you really spending your time doing?  Closely analyse how you spend your days and nights:   If you find you spend a few hours at night on the couch watching TV or looking at social media, then this is the ‘time’ you can afford to use to get healthier.

I’m too tired:  This is probably the second most common excuse I hear in the clinic.  It is often used when a client makes a bad food choice or hasn’t done any exercise for the week.  If you genuinely wake up tired most days, then you need to look at the reasons why this is happening – get a blood test to make sure you are not low in iron or B12 or important hormones (such as thyroxine).  It may be that you are simply going to bed too late:  be sure to turn off your phone, computer, and the TV at least an hour before bed as the blue light emitted from these devices interferes with melatonin, the hormone that helps you fall and stay asleep.   Though you may wake up ‘tired’ (and let’s face it, some of us are simply not ‘morning’ people), the best way to overcome it is have a brisk 30-minute walk.  This get the blood circulating and you enjoy sucking in a lot of fresh oxygen which is a great energiser for your muscles and brain.

So if you use these excuses yourself, then you need a motivator to get you focussed and help you get a move on achieving your weight loss dream:  and this is where we come in. The Natural Way has been helping people just like you for over 35 years….so we have heard every excuse under the sun as to why it is ‘hard’ to lose weight.  The best thing is that we can offer you a solution for the problem – so no more excuses, start your weight loss program today and you will be on the path to a lifetime of good health.  Call us today on 1300 754 663 or visit our website to find out more about our fabulous program:  www.thenaturalway.com.au

 

 

Posted in Reasons to lose weight, weight loss, weight loss excuses | Tagged , , , , | 1 Comment

Biggest Loser Contestant Under Fire For Not Being Heavy Enough

Great, The Biggest Loser is back on TV:  I love the show, it always gives me something to blog about (LOL).  However, I must say it did not watch the first episode last Wednesday night BUT I did read the controversy in the news the next day about the contestant who is apparently ‘too light’ to be on the show.  Nikki is a young mum who weighs in at 78kg and wants to lose around 10-15kg so she can feel more confident.  You can read more about her here: http://www.dailymail.co.uk/tvshowbiz/article-4314726/Confusion-Biggest-Loser-Nikki-s-low-weigh-in.html

Nikki weighs 78kg and is a contestant on The Biggest Loser

 

 

 

 

 

 

 

 

 

So is 78kg not big enough for The Biggest Loser?  I guess when the show has traditionally featured  grossly overweight contestants (remember Kevin whose starting weight was 254kg?), 78kg seems like an absolute lightweight!  However, I think critics of Nikki are missing the point here.  The facts are that she is overweight and she has a strong desire to lose it.

While she would only like to lose 10 or so kilograms, reaching her goal is just as important to her as it is for a contestant who wants to lose 50kg.  To be perfectly honest, I am relieved that The Biggest Loser has selected Nikki to be on the show – the statistics tell us that 63.4% of Australian adults are overweight or obese, so she is really representing the average woman who knows that if she lost some weight she will feel better, look better and her health would improve considerably.

To be perfectly honest, most of the clients I see in my clinic only want to lose between 10-15kg and very few are in the morbidly obese category.  Providing that Nikki gets to her goal weight (and we will see over the coming weeks), I think she will be a great role model to other women who know they should lose weight and will see for themselves what a difference 10kg can really make!   Thank you to The Biggest Loser for finally not making the show more ‘real’ and showing Australians that you do not have to be massively overweight before you do something about addressing your weight problem.

It doesn’t matter if you have 5kg or 55kg to lose, The Natural Way is here to help you shed the excess kilos and so you can get back the body you want.  Call us today on 1300 SLIMMER (1300 754663) and make a free appointment to find out how our program works.  If you don’t live near a clinic, then you can still have access to our excellent program via our ‘at home’ program option.  Find out more about it by visiting our website:  www.thenaturalway.com.au

Posted in Reasons to lose weight, TBL, The Biggest Loser, weight loss goals | Tagged , , , | Leave a comment

Women vs Men: The Health Affects of Alcohol

It’s a girls’ night out, so you are meeting up for a few drinks and plenty of laughs.  It sounds like a whole lot of fun, but it can actually be quite dangerous to your health if it’s a regular occurrence with you and your gal pals.  In fact, compared to men, the side-effects of regular alcohol consumption in females is dire.  This week, we will investigate the impact of alcohol on your wellness and why the consequences are much more ‘serious’ if you are a woman.

 

 

 

 

Basically, the effects of alcohol are much more damaging to a woman’s health due to simple physiology.  Did you know that:

  • A woman’s body has more body fat than that of a man of the same weight. This means that her body contains less water and therefore when she drinks it results in a higher alcohol concentration in the blood.
  • The concentration of the enzyme that breaks down alcohol, appears to be lower and less active in women than in men which again results in higher blood alcohol concentrations.
  • Generally speaking women weigh less than men, and this difference really amplifies the problem.

As a result women are much more prone to suffer with serious disease as a result of drinking – in fact, even if ladies only have two standard alcoholic drinks daily, they are more likely to suffer from:

  • Certain cancers including breast
  • Lowered fertility
  • Liver diseases
  • Cardiovascular disease
  • Brain damage

Obviously, the more regularly a woman drinks, the greater the risk of these health issues arising.  However, female binge drinkers (who over-indulge once a week or more) are at the greatest danger of damaging their health.

If you are a woman who likes a drink, you should aim to have no more than 2 standard alcoholic drinks per day with AT LEAST 2 alcohol free days a week (preferably in a row).  Binge drinking should also be stopped, so women should never have more than the recommended 2 drinks a day in any one drinking session.

The Natural Way is not just a weight loss clinic – we are dedicated to making more healthy and educated so by the time you get to goal, you know exactly how to keep your weight off.  We are 100% dedicated to improving you overall well-being so that is why you should lose weight with the only 100% Australian-owned holistic weight loss program.   Call us today on 1300 SLIMMER (1300 754 663) to make your FREE appointment to find out more or visit our website:  www.thenaturalway.com.au

 

 

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Proof That You Should Throw Out The Scales

If you are currently losing weight, you are probably very familiar with your set of scales.  After all, aren’t these the best ‘indicator’ you have to see if you are losing weight successfully?  Well, unfortunately, they are not.  Just check out the photo below – how much weight do you think this woman lost?

How much weight do you think Adrienne lost?  You will be surprised

How much weight do you think Adrienne lost? You will be surprised

 

 

 

 

 

 

You have to admit, Adrienne’s before and after shot look amazingly different!  You would think that she must have lost at least 10kg (or more).  But can you believe she only lost 2lb (which is equivalent to 900g…less than 1kg)?  It seems crazy but it is true – you can read more here: http://www.news.com.au/lifestyle/fitness/weight-loss/this-fit-mom-dropped-6-dress-sizes-by-losing-less-than-one-kilo/news-story/6082758c63fc60dd4f80eb8ba745efd3

Adrienne has basically hit the gym and built quite a lot of muscle (while losing a huge amount of fat) – the results are stunning YET if we were only going on what the scales were telling us, we would be thinking , ‘how disappointing, she didn’t even lose a full kilogram’.  You hear it all the time, but it is true:  exercise that involves resistance training will certainly help you to shred fat and strengthen muscles: but muscle is much heavier than fat!

At The Natural Way, are not big fans of the scales.  Don’t get me wrong, we definitely weigh our clients but more importantly, we measure our clients every week.  The tape measure is a much more accurate guide to how the weight loss program is going.  Better still, the best monitor of your weight loss is your clothes – try on a pair of jeans that are tight and keep trying them on once a week, every week to see that you are losing weight.  Or notice if you can tighten your belt by one more hole after a couple of weeks.  These are actual physical signs of your body changing shape:  who needs the numbers on the scales (which are often inaccurate), when you can gauge it with your own garments?

If you want to find out more about our program, call your closest clinic on 1300 SLIMMER (1300 754663) and make a FREE appointment to find out more.  You can check out our website too at:  www.thenaturalway.com.au

Posted in healthy body, healthy weight range, resistance training, Scales, weight loss goals, weight loss tips | Tagged , , , , , | Leave a comment

Blokes Need to Man-Up & Lose Weight

I read an interesting article recently about men and weight loss which stated that 70% of Australian men are overweight or obese compared to only 56% of women.   Yet it seems that women are generally more concerned about doing something about it, with an estimated 70—80% of people currently on a weight loss program being female.  (see article here: http://www.abc.net.au/news/health/2017-01-26/men-losing-the-battle-of-the-bulge/8213070).  When I think about my own clinic, I would say that around 75% of my clients are women – so that makes me wonder, ‘Where are the men and why aren’t they getting help?’

Trust me boys, this is NOT attractive

Trust me boys, this is NOT attractive

 

 

 

 

 

 

 

I do believe that part of the problem is that any weight loss ad you see on TV usually features women (e.g. current Jenny Craig ad featuring Mel B).  Also, weight loss companies are just pitching their ads to their target market – which is obviously women – so that creates a vicious cycle of men thinking that going to seek professional help to lose weight is just a ‘girl thing’.

There is a social aspect to men and weight loss as well:  when the boys get together, it tends to be about having a laugh and enjoying a beer (or 3).  The thought of a bloke giving up beer for weight loss can sometimes be equated to asking him to remove a limb – how can you possibly have a good time without beer?

So are men just ignoring their weight issues?  You could say that!  But how can you ignore that fact that being overweight increases your chance of developing type 2 diabetes, heart disease, certain cancers and sleep apnoea.  However, males who are overweight are prone to sexual dysfunction and fertility issues:  if that isn’t enough to make a male lose weight, then nothing is!

So Aussie men, it’s time to stop the obesity tidal wave:  firstly, do not accept that being overweight is ‘normal’.  It’s not, and if you don’t lose weight before starting a family, you may find it difficult to even become a father.

At The Natural Way, our programs cater for BOTH men and women – we even have a program where blokes can eat bacon and eggs for breakfast (and have the occasional low-carb beer, but scotch and soda is fine!).  Sounds too good to be true?  It isn’t!  So get on the blower now and call 1300 SLIMMER (754 886) and make a FREE appointment to find out more.  After 35 years of helping Aussie men AND women lose weight, we know that we can help you too.

Website:  http://www.thenaturalway.com.au

Posted in fight obesity, men versus women, Reasons to lose weight, weight loss for men | Tagged , , , | Leave a comment

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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