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...
Monday, 25 April 2016
Monday, 18 April 2016
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.
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.
Monday, 11 April 2016
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!!
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.
Monday, 4 April 2016
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
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.
Monday, 28 March 2016
Would you like a fast Metabolism?
This post's advice may sound "counterintuitive"
But by what seems like eating more, promotes weight loss.
Most of us were brought up on the three square meals a day formula.
Even if we are trying to decrease overall calorie intake a bit, if we divide the total days calories by three...
It's unlikely the body can process all the energy and other nutrients in one go.
But by moderating the portion size of our main meals and including healthy snacks...
Which means we end up eating 4-6 times a day...
The body has a far better chance of processing the nutrients, even healthy ones when the portion size is slightly reduced.
Even if we are eating something wholesome and natural there is still a limit to the amount the body can process in one go...
If you just reduced the size of your three main meals, chances are you would get hungrier, which would lead to low blood sugar and the wrong type of cravings.
If you just reduced the size of your three main meals, chances are you would get hungrier, which would lead to low blood sugar and the wrong type of cravings.
Which could lead to over eating.
Plus eating moderate and often speeds up your metabolism.
Plus eating moderate and often speeds up your metabolism.
It informs the body (which has no idea otherwise) that food is in plentiful supply.
Also the scientists inform us about Therogenics, which means the digestive system works harder dealing with 4-6 moderate meals, than 3 bigger ones, expending more calories to process the nutrients.
In fact eating moderate and often is one of a hundred weight loss nuggets (or points) in my ebook...
Still available on Amazon for a short time only.
...if you need or would like a checklist to tick off to make sure you are doing everything right for healthy weight loss...
(Download the free kindle app first to read on any device).
You can get it here...
Monday, 21 March 2016
Weight Loss Motivation: Focus on what is going well...
Despite life getting in the way a lot of the time and despite our best intentions, being able to achieve a weight loss goal, lifestyle goal or any fitness goal is challenging.
Previously when I have run weight loss courses or even talking to someone about their goal, I always would ask "what is going well at the moment?"
Typically I would get short answers, but if I asked "what are your challenges?"
The reply would be a long and extensive list!
When I would take measurements, either results would be staying the same or slightly improving.
This tells me what they were doing right made up at least half of their habits.
But when asked it was a different story.
Which means we tend to focus a lot more on what we feel we can improve rather than what we are already doing that is working.
To fit any kind of exercise routine in each week takes time, so does preparing food and not to mention discipline.
To even be aware of what you are eating, or the fact that you haven't moved for a long time at work and it's time to walk around is a very positive one.
When it comes to food, we all have different attitudes and relationships with food, which can determine how easy it is to adopt certain or new habits.
I am lucky growing up some of the days were healthy food days, some not so healthy.
I think Lifestyle and eating habits wise this has given me a head start and made it easier now.
We all start from a different place and sometimes for different reasons.
Keep these reasons in mind, they will help with motivation.
They will help you decide what you need to do, but make a list of what you are already doing right, it's bigger than you think....
For a healthy weight loss free report and receive content like the above and healthy recipes each week, head to: www.edshealthyweightlossfreereport.co.uk
Previously when I have run weight loss courses or even talking to someone about their goal, I always would ask "what is going well at the moment?"
Typically I would get short answers, but if I asked "what are your challenges?"
The reply would be a long and extensive list!
When I would take measurements, either results would be staying the same or slightly improving.
This tells me what they were doing right made up at least half of their habits.
But when asked it was a different story.
Which means we tend to focus a lot more on what we feel we can improve rather than what we are already doing that is working.
To fit any kind of exercise routine in each week takes time, so does preparing food and not to mention discipline.
To even be aware of what you are eating, or the fact that you haven't moved for a long time at work and it's time to walk around is a very positive one.
When it comes to food, we all have different attitudes and relationships with food, which can determine how easy it is to adopt certain or new habits.
I am lucky growing up some of the days were healthy food days, some not so healthy.
I think Lifestyle and eating habits wise this has given me a head start and made it easier now.
We all start from a different place and sometimes for different reasons.
Keep these reasons in mind, they will help with motivation.
They will help you decide what you need to do, but make a list of what you are already doing right, it's bigger than you think....
For a healthy weight loss free report and receive content like the above and healthy recipes each week, head to: www.edshealthyweightlossfreereport.co.uk
Monday, 14 March 2016
If we want to lose weight is that all we can eat?
I last week'a blog post, There was a link to a video I made, a practical demonstration to show how much fuel we can process per meal and how much energy certain foods contain.
Basically showing, if you eat a certain type of food regularly, chances are you will gain weight or if your body can process the energy in the food (with a little to spare) over time you will lose and get leaner.
On the demonstration it was pointed out the only food I used to illustrate the point of being low energy was Spinach.
I wanted to make the point that compared to the others you could consume a very large portion and even that would be low energy.
See I thought I was illustrating a point but people have been asking "So is Spinach all we can eat?" So basically only Popeye is happy :).
So for my new website I have been making lots more videos.
Some of the meals can be processed, some not so much.
Basically showing, if you eat a certain type of food regularly, chances are you will gain weight or if your body can process the energy in the food (with a little to spare) over time you will lose and get leaner.
On the demonstration it was pointed out the only food I used to illustrate the point of being low energy was Spinach.
I wanted to make the point that compared to the others you could consume a very large portion and even that would be low energy.
See I thought I was illustrating a point but people have been asking "So is Spinach all we can eat?" So basically only Popeye is happy :).
So for my new website I have been making lots more videos.
Some of the meals can be processed, some not so much.
The videos are also on You Tube, search for Ed Stride.
But I didn't want to go for the obvious...
For example a sweet and sour chicken ready meal, with rice.
Sticky sauce and rice, I thought it would be quite high energy, remember I was using sugar to illustrate what the body was breaking the energy into...
I don't think had a container big enough to put the equivalent amount of energy in!
About three times the amount that could be processed per meal.
Juice and baked beans were others that were high.
On the low energy list was a big handful of strawberries, a handful of mixed nuts, a table spoon of peanut butter and a quarter of a pot of Humous.
I'm sure there will be loads of others as I've just began to compile the list.
But if your nutrition plan consists mostly of foods your body can process, then it will be more about losing fat than storing fat.
Don't forget all the recipes fit into the moderate energy category.
More where they came from...
So if you just need it simplified so you can take action, no excuses!
But I didn't want to go for the obvious...
For example a sweet and sour chicken ready meal, with rice.
Sticky sauce and rice, I thought it would be quite high energy, remember I was using sugar to illustrate what the body was breaking the energy into...
I don't think had a container big enough to put the equivalent amount of energy in!
About three times the amount that could be processed per meal.
Juice and baked beans were others that were high.
On the low energy list was a big handful of strawberries, a handful of mixed nuts, a table spoon of peanut butter and a quarter of a pot of Humous.
I'm sure there will be loads of others as I've just began to compile the list.
But if your nutrition plan consists mostly of foods your body can process, then it will be more about losing fat than storing fat.
Don't forget all the recipes fit into the moderate energy category.
More where they came from...
So if you just need it simplified so you can take action, no excuses!
If you would like a free report and to sign up to regular emails, similar in content to the above, go to www.edshealthyweightlossfreereport.co.uk.
PS If you have a question write it in the comments section.
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