Weight Loss Motivation (don't worry what you are at the weekend won't sabotage your weight loss results).

Here is a common trait that I am noticing more and more...

Have you ever let's say "really enjoyed " a weekend...

Where you think after that you have totally sabotaged your good lifestyle habits to date...

If your good work only lasted the two days before that, then actually it's possible :) ...

However lets say, you have been forging some good lifestyle habits for a little while...

But the day before the weekend you weighed yourself and today (after) - it's increased by at least a couple of kg's or Lbs depending what you use...

My question is always "what has increased?"

We always seem to associate any weight gain to body fat...

But the scales measure all the components of the body, not just body fat...

In fact the biggest component of the human body is water...

So any short term changes (up or down) mean our water content will be the biggest component...

Plus if the quantity of what you ate in that time increased, as food increases hydration it can be mostly attributed to this...

That's why weight in general tends to fluctuate...

Bear in mind to increase by 1lb of body fat (.454 kg) we would need to consume 3,500 calories more than we need per day...

Not saying it's not possible :)

But this is why I drone on (I'm pretty sure that's the right phrase :))
about habits...

Because if everyday you were to adopt bad habits, eventually over the course of days you could likely and accumulatively go other the needed energy by 3,500 calories or the same energy as 1lb of body fat...

I heard someone say it best in one of my group sessions; "It creeps on"...

Adopting any habit on a given day, could turn out to be a long term habit, that could have an effect either way...

So whilst you can't undo progress in a very short time,

It is your lifestyle habits that you follow the most regularly that pretty much govern how you look and feel today.

Leave a question in the comments and I will make it a question in a future blog...

If you would like a free report of my weight loss system I have used to help people get results since 1997, and to sign up to regular content, go to: www.edshealthyweightlossfreereport.co.uk

Thanks! Ed.

Weight Loss: Either you have or you haven't...

Whenever I am enlisted to help someone achieve a health and fitness objective I always assume, they chose me because of my fountain of relevant knowledge :) ...

most days for the last nearly two decades I have always made sure the info I have is at the forefront of helping someone get results...

But one of the main reasons people will hire someone like me is accountability...

There is a great way to make someone accountable, without having to nag (although I guess I cant rule out doing that myself occasionally :))

...but when you are setting out to achieve something how do you really know you are successful?

If you had a garden in a sorry state (stay with me :)) that you wanted to transform, you could say you had worked hard planting and watering and nurturing, but eventually there would be a sure fire way to tell...

With a business venture, you could claim to put the hours in, but there would be a way to tell if it was successful or not...

...Actually maybe there are some variables with the above examples...

But somethings are very black and white...

Such as measuring your lifestyle results...

However you choose to do it...

It could be how clothes fit, comparable selfies over time, wether you have an upright posture, the weighing scales (if you must).

But there is no grey area with measurements, either its working and your progressing or maintaining or worse...

If it's important enough, you just have to do what you can to the best of your ability...

I've even tried at various points to have a story ready as to why I wasn't where I wanted to be, it didn't have any effect on the result...

To get a weight loss report and receive content by email with links to informative videos, weekly tasty but healthy recipes; sign up at : www.edshealthyweightlossfreereport.co.uk

Or leave any questions in the comments section...

Thanks,

Ed.

The Truth About Metabolism.

Not so long ago I had an illness that effected metabolism, the treatment of which led to weight gain.

It was an odd experience for someone who always kept their nutrition in check, exercised regularly and followed healthy principles, despite this to find themselves gaining weight.

Despite eating healthy, in a short space of time I was aware of the new feeling of my legs rubbing together when I walked...

Quickly I had reached 90+ kg's.

It did bother me slightly that my friends and colleagues could follow a similar plan and be in shape.

What had happened was the amount of fuel or energy my body could process per meal had decreased, meaning each meal there was a
surplus of fuel that I ended up wearing.

We know the average amount of fuel (Carbohydrate is the primary source) is about 30 grams per meal.

I was doing some research for an upcoming project of mine, based on genetics and build, I wanted to find out how much this differs person to person and to create a table so someone could pin point their exact number, I know I lead a roller coaster of a life, right? :)

It turns out if the goal is to lose, then there isn't that much difference in the amount of fuel that can be processed per meal, about 24 grams at the lower end and 37 grams at the higher end.

Men typically at the higher end as their muscle content is higher.

So probably unfairly so, but that's is why men tend to have an easier time losing.

So yes it is true, that the numbers differ, that some people can process more fuel per meal than others.

I know there are those that claim they can simply look at high energy food and gain weight.

It can be demotivating that this is already genetically pre chosen, 

of course this dictates that it will be easier for some than others...

But whatever the case, it can be changed, anyone can lose, I will always be providing information and encouragement for you to take action...

So keep your objective in mind, keep moderating the energy per meal

And know whatever the amount or number per meal you can process currently, it can be changed, with the right lifestyle habits any metabolism can be sped up.

For a free weight loss report and to receive regular content to your inbox go to: www.edshealthyweightlossfreereport.co.uk

Small Lifestyle Changes Big Weight Loss Results...

 Whenever I am dispatching advice, I am always highlighting installing little habits...

Usually there is skepticism...

It can be hard to see the effect they may have...

a few for example...

To aim to eat smaller, moderate sized portions but more often...

To become a "grazer" if you will...

Recent advice was trying low energy carbohydrate options to replace high energy ones, like Cauliflower rice instead of traditional rice for example...

If you are on the go, taking balanced snacks with you...

I've noticed a few of you have pedometers and are trying ways to increase your number of steps...

Not cutting out your favourite food and drinks, (because I'm not going without a sausage sandwich Sunday morning ?!!) but trying to have them less often during a typical week...

Drinking more water...

Adding strength training to an exercise routine, be it at a gym or at home...

these may seem a little insignificant and not worth the energy or discipline... 

But they could have a big effect...

Most of the habits change the balance from Flub storage to Flub Burning...

The problem is although we feel different quickly, a physical result can take time...

But the above habits either reduce the amount of calories or fuel going into the body or speed up metabolism or both...

Let's say you start having moderate main meals and balanced snacks, instead of sporadic big meals...

there are many reasons for this, the main one is it stops us overeating, we are spreading out the food, rather than over eating because we are very hungry...

The digestive system works harder, I've seen research that says if we eat 5 times a day (3 main meals, 2 balanced snacks) that we expend up to 350 extra calories per day...

By strength training increasing overall muscle (doesn't  take much time with a little effort) by 1Lb burns an up to an extra 50 calories per day...

The reason progress seems slow is that a pound of flub is 3500 calories...

But installing just a few little habits can get you there as quickly as is scientifically possible and keep you there if you keep doing them...

A few simple weight loss tips for success...

Whenever I need help or need to fix something at home (not my forte :)) if I get stuck I consult the oracle of knowledge aka the internet...

For small things it's invaluable, search and get an instant answer...

For bigger things, suddenly you are bombarded with information, if it's something big and important, the amount of information can be overwhelming...

Although having waded through it myself regarding healthy lifestyle advice the messages are the same, but can seem conflicting...

Creating a healthy lifestyle can seem daunting especially when there is always so much else going on!

I have been told by those that read my advice that it's a bit like I have been listening in to your conversations!

But having talked to and helped so many over the last two decades I have a good idea of the challenges.

But know, if a post resonates with you, its because many people share the same challenges...

Here are a few simple nuggets of advice...

Your eating habits are important, but staying active helps, there is always something in life that requires a certain level of strength and energy.

If others doubt or question what you are doing, or sometimes you find your belief lacking, try and plough on regardless, progress will be made.

It's great to have a big objective, but steady progress is fine, break down your objectives into smaller steps, to make it less overwhelming.

Don't be hard on yourself if it gets challenging, just keep doing what you can to maintain for now and as soon as you get chance, do what you can to keep making progress.

If you would like a free report that simplifies the weight loss system I have used to help people get results since 1997...

Then head to www.edshealthyweightlossfreereport.co.uk

Any questions? Leave me a comment!

Thanks Ed.

Great results from buying an ab/hip/thigh toner, read this first!

I'm not of fan of fitness informercials; pushing some sort of gadget onto the unsuspecting public promising unbelievable results that said gadget has about 5% involvement in...

gadgets that work the stomach and nothing else or a new cheap gadget that works hips and thighs and after a few goes the fat miraculously melts away apparently...

Which in my opinion is pretty underhand marketing, not to mention in fact impossible!

after hearing more about this and their marketing tactics it gets worse...

The marketing company won't market any of these fitness gadget products, unless they fold away.

Well maybe that sounds like a good idea...

but the reason they should fold away is so the company incurs less refunds...

When the person finds out it doesn't give them the result it says it does, they can fold it away and forget about it.

I have always made it a point to "tell it like it is".

When someone in the gym says: " Can you show me some stomach / hips/ thigh exercises?"

I will always say yes and inform them the exercise itself equates to a small percentage of results.

In fact I have turned people away who have said "I'm going to do Personal Training with you, so I can lose weight and eat what I want".

I wish Nutrition habits weren't the biggest factor, I don't have much to gain by advising this.

I know it isn't easy, to open the cupboard or fridge and see what just tastes the best first, rather than the healthiest choice...

Those people who didn't want to change their eating habits thinking they could get results, usually came back when they realised that was the way.

But if they do invent something, a short cut, a new exercise or gadget (does vegetable spaghetti or rice count? Thought not :)) I will let you know!!

By the way if you want regular content sent to your inbox and want a free weight loss report, go to: wwwedshealthyweightlossfreereport.co.uk

Any questions, please use the comment section.

Thanks,

Ed.

Long Term Weight Loss, Avoid the Yo Yo effect!

Since I have been monitoring my own health and fitness results, I have noticed that things fluctuate a little bit.

I am very consistent with my lifestyle habits, but life does tend to effect results a little bit, despite the fact my nutrition is pretty good.

It is still common, however for many people I speak to, to have big fluctuations.

In cases weight can be lost, sometimes radically, or good fitness gains in a relatively short period of time.

In every case with rapid weight loss I know this is gained back quickly also.

As mentioned before, I see such a difference with attitudes to food and lifestyle.

Unfortunately, I have never seen anything drastic work long term, weight that is lost quickly is quickly gained.

A fitness routine that is unrealistic and doesn't fit into someone's busy week is quickly left by the way side.

We all plan and wish to be in shape for upcoming holidays, then we suddenly realise it's only a few weeks a way, and so to minimise feeling self conscious we try and eat as little as possible before we go, and then less inclined to eat healthy when we get there!

It's called the yo-yo effect.

No long term results come from doing anything drastic in the short term.

Healthy, lean people seem to eat all the time, yet stay lean.

Wether their metabolism is on their side or not, by following the moderate and often and "everything in moderation" lifestyle, whatever the state of their metabolisms they have ramped them up through their habits.

The temptations are always going to be there, it won't get any easier to avoid the full of fat and sugar good tasting food, so having a modern and realistic solution is the key.

If we know we can't do without a particular food or drink, then it's finding a way to configure it in.

When it comes to weight loss or any lifestyle goal, slow and steady is always the best way for long term results.

Remember if you slip up, don't berate yourself, you can't go back, but you can learn what the trigger was that led to the slip up and course correct.

If you would like to obtain my free weight loss report, giving an overview of the weight loss system I have used to help thousands of people over the years, head to: www.edshealthyweightlossfreereport.co.uk

If you have a weight loss question, leave it in the comments section and I will answer it in a future post.

Thanks,

Ed.