Stress Relief Exercises - Health & Fitness Information


Happy New Year… Happy New You
	Once we rejoiced at the sight of our dinner tables groaning under the weight of mince pies, cakes, and Christmas dinners. Now it’s us groaning about the weight of these festive indulgences still lingering on our waistlines! It’s definitely time to take action. But by throwing yourself full force into a strict, new, diet regime, you may soon find your willpower wilting faster than the lettuce leaves in your lunchbox. If you’re struggling to stick to a new diet regime, or are not getting the results you want, it may be because your approach is too extreme, too ambitious, or even slightly misguided. When it comes to diet, and all the associated lifestyle changes, there are plenty of pitfalls to watch out for. And with so much media confusion out there, professional guidance can be a huge help.
We’ve asked Jane Freeman, a registered Dietitian & Nutritionist, to take us through some of the most common dieting pitfalls, with tips on how to get lasting results! 1. Watching your calories - on the sofa Eating less and exercising more is the best way to get into shape, so if you’re only doing half of the work, you’ll only be seeing half of the results. As little as three 30-minute cardio sessions per week will help you burn off excess calories, while adding resistance training will help build muscle and rev up your metabolism. For added motivation, take part in a fun group exercise class at your nearest Virgin Active Health Club to boost your energy and motivation. 2. Too much, too fast Strict detox diets that ditch entire food groups may give you the weight-loss results you want for the first week or so, but once you start eating normally again, the weight quickly creeps back on. Often, the weight you lose on a detox diet is due to loss of muscle and water, instead of fat. Instead, concentrate on developing healthy, new eating habits that you can stick to long-term, and success will come easily. 3. No carbs = no energy High-protein, low-carb, or no-carb eating plans such as the Atkins diet have been extremely popular in past years. However, amongst other shortcomings and dangers, these diets have wrongly given the impression that carbs are primarily responsible for obesity. This is simply not true! Carbs are a key food group for energy and athletic performance, so don’t ignore them completely. Instead, focus on carbs with a low GI (glycaemic index) such as wholegrain, eat smaller portions, and watch out for high-fat spreads and sauces that often accompany them. 4. Say no to yo-yo While it’s hard to avoid the New Year Diet Fever, ultra-restrictive diets such as the cabbage soup diet, The Zone, the lemon juice diet, the liver cleansing diet, and the blood type diet to name a few, are best avoided. They may result in short-term weight loss, but no one can keep it up, which results in an inevitable yo-yo effect. What’s more, by following these near-starvation diets, you’re actually slowing your metabolism down. In the long term, this means it becomes harder to control your weight, as your body gets more efficient at surviving under stress, storing more of what you eat instead of burning it off. 5. Calories in, calories out Weight loss is all about shaving off calories, whether through diet or exercise, or preferably both. So, if you religiously check the fat content on food labels, but forget to look at the calories, you’re missing a pretty important trick! Generally a deficit of 500 to 1000 calories per day will result in a weight loss of between 1 and 2 lbs per week. But make sure it’s the empty calories you focus on cutting out. Alcohol is a good place to start, with a bottle of wine contributing around 500kcal, and high-fat snacks and greasy takeaways should be next on your hit list. 6. Giving up after giving in Everyone has a lapse of willpower every once in a while, but the occasional indulgence doesn’t mean failure! Don’t give up after one setback; instead stay focused on the long-term, boosting your diet with nutritional foods that don’t leave you feeling hungry and deprived. There is nothing wrong with having an occasional treat, particularly if you’re putting in the hours at the gym. Just try to savour the ones you do have, and opt for healthier versions where possible. (For eg. Satisfying your chocolate craving with dark vs. milk or white chocolate, as it has less fat and calories, and is packed with antioxidants.) 7. Skipping breakfast Breakfast should be the most important meal of the day. Research shows that people who eat breakfast are less likely to be overweight than people who skip the first meal of the day. A nutritious breakfast kick-starts your metabolism and keeps the hunger pangs at bay, which means you’ll be less likely to reach for a high-fat quick fix from the office take-out. 8. Low fat alert Low fat doesn’t necessarily mean low calories. A 30% fat drop usually translates to a drop of around 10 to 15 percent in calories. What’s more, many low-fat products are filled with extra sugar to substitute for taste, which too means more calories. Since it’s low-fat, you’re also more likely to go for a second helping, but eating two or more of the low-fat version usually provides more calories than one regular variety. 9. Good fats vs. bad fats Reducing saturated fat intake is a good strategy for reducing calories, however, some fats form an important part of a healthy diet. Omega 3 fatty acids are particularly good for you, which you’ll find in oily fish, flaxseed, plus olive and grapeseed oil. Cook with these oils as an alternative wherever possible, and switch to a balsamic vinegar and olive oil dressing for salads as a healthy alternative to the excess calories and fat often found in bottled salad dressings. 10. Going it alone Research shows that women in particular are more likely to stick to their New Year’s resolutions if they go public with their intentions. So if you’re starting a new diet or exercise plan, tell your friends and family. Ask them for support, instead of leading you into temptation, and by voicing your goals loud and clear, you’ll have renewed motivation to fulfil them! Good luck! Article by Jane Freeman, a member of Dietitians Unlimited which is a part of the British Dietetic Association (BDA). To find a registered dietitian in your area, visit the Dietitians unlimited website at www.dietitiansunlimited.co.uk or click on the link above.