I’m Hugh, your in-house personal trainer and I’m going to advise you on the things you can eat to help you get fit, lose fat and lead a healthy lifestyle. As part of the Personal Training service I provide at the Minories, and Threadneedle Street business centres, I also give nutritional advice because even before setting foot in the gym what you eat should be addressed first. In fact healthy living and diet most of you may avoid probably thinking that if you work-out hard and often enough it will not matter what you eat and drink – wrong!
Along with my fitness plans I can tailor with you to help your reach your personal fitness goal, the following steps will help you control your blood glucose levels and bloods fats as well as reduce fat, gain muscle and regulate your weight, creating one healthy lifestyle where you can see the changes to your mind and body.
1. Eat regular meals based on starchy carbohydrate foods Carbs such as Oats, wholemeal pasta, potatoes, rice and cereals will help you to control your blood glucose levels. Wholegrain / wholemeal cereals will help to maintain the health of your digestive system and prevent problems such as constipation.
2. Cut down on the fat you eat Saturated (animal) fats, is the main type of fat that is linked to heart disease. Instead choose mono-unsaturated fats, e.g. rapeseed oil.
As much as we like to try to use less butter, margarine, cheese, processed sauces and fatty meats, and replace them with low fat dairy foods like skimmed milk and low fat, low sugar yoghurts. Even your cooking method counts, grill, steam or oven bake instead of frying or cooking with oil or other fats.
By eating less fat and fatty foods it will also help you to lose weight and limit the amount of visceral fat around your organs.
3. Eat more fruit and vegetables Aim to eat a healthy combination of fruit and vegetables, which will provide you with vitamins and fibre as well as to help you balance your overall diet. A portion is, for example, a piece of fruit or a serving of a vegetable.
4. Avoid using sugar and eating sugary foodsThis does not mean you need to eat a sweet-free diet! Sugar substitutes such as Sucralose and Stevia can be used as an ingredient in foods and in baking as part of a healthy diet.
Try to avoid drinking fruit squashes, concentrated fruit juices and fizzy sugary drinks, which cause blood glucose levels to rise quickly and are also bad for your teeth. If you do fancy the odd can of Coke then don’t make it a regular occurrence.
5. Use less salt Most foods especially of the processed variety contain a high level of salt already so adding salt to cooking can raise your blood pressure. Try flavouring food with herbs and spices instead of salt.
6. Drink alcohol in moderation! For example, a small glass of wine, half a pint of normal-strength beer and one 25ml of spirits is approximately one unit. Never drink on an empty stomach, as alcohol can make hypoglycaemia (low blood glucose levels) more likely to occur. Last of all if you chase your drinks do so with low calorie chasers and do not use fruit juices.
7. Don't be tempted by ‘diabetic’ foods or drinks.They are expensive, unnecessary and have no added benefit for people with diabetes, maintain a healthy diet and speak with your GP about the best foods to help you get more out of your food without being making yourself ill.
8. Lose Weight at your own pace – it’s not a race!If you are overweight, losing weight will help you to reduce the risk of diabetes, heart disease, high blood pressure and stroke. Aim to lose weight slowly over time (1-2 lbs per week) rather than crash dieting. Even if you don't manage to get to your ideal weight, losing a small amount and keeping it off will help with your blood glucose control and improve your overall health – you will start to feel a improvement over time.
A healthy diet is better than a fad diet in a magazine!
Following the latest celebrity diet isn’t going to help you in losing weight, by starving yourself from the foods you need to get energy from, and to look after your overall health in the long-term, that new diet is going to do nothing but make you feel sluggish.
So if you follow the 8 previous steps successfully you can kiss goodbye to the following things that I’m sure everyone has done at some point to ditch a few extra pounds!
1. Stop Dieting!
Diets are by their nature temporary and potentially dangerous especially high Protein, low or no Carbohydrate variety. Try to eat consistently and sensibly avoiding excessive alcohol or fruit juice drinking. Remember it is all about balance!
2. Detoxing? What’s the point?Detoxing is just another marketing ploy to encourage you to spend your hard earned cash on unnecessary and sometimes harmful artificial fat reducing products!
You may see online that people are having weight just falling off them by just taking a tablet or shake each day, but think about it, what is that doing to your body and what will happen when you stop?
That’s all for now folks! Hopefully all this advice will help you in reaching your weight and fitness goal safely.
Look out for more of blogs on exercise and healthy living. As well as blog posts I am also available for personal training sessions FREE for all BE Offices clients in Minories and Threadneedle business centres, please do not hesitate to get in touch for more information or sign up to a health induction here.