Create the right fat-loss environment

Do your own kitchen audit. Throw out all the junk, packets of chips, processed foods and cereal boxes filledwith air and sugar. if you keep your kitchen free of junk you’ll be less likely to eat junk. Fill your fridge and pantry with good, healthy food: seasonal low—medium GI fruits and vegetables, 

lean protein and healthy snacks like raw nuts and seeds. When health is your focus, you need to accept a little  responsibility and take control of your wellbeing and what you’re putting into your body.

Keep it real--Keppit simple-- make it

yoursel!

Buy seasonal, locally grown fruit and vegetables, as they are nutritionally better for your health and also less expensive. Shop at farmers’ markets, join a fresh food co-op or grow your own. When in superrnarkets,shop around the outside perimeter for the fresh produce. Also when shopping in the middle aisles remember to look both high and low: this is where you’ll normally find the quality and less expensive products. Most of the foods in the middle aisles are more expensive as food manufacturers have paid big bucks for premium space. Read food

labels! Just because the box says it’s healthy, gluten free or low fat, that doesn’t mean it’s good for you. ’Green-wash’ is a term used to describe when manufacturers cash in on the health angle, marketing themselves ashealthy when they  actually are not. Check out the ingredients list. Many so-called diet or health foods are high in sugar, hydrogenated vegetable oil (trans fat), corn syrup, dextrose, sucrose, salt, preservatives, gums and fillers that do very little to nourish the body.

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Get a full chek-up

Before changing your diet and starting any fitness regime, get checked out by your medical practitioner or qualified health professional.

Make sure it is a detailed full-body check that includes extensive blood analysis.

That way you'll be able to rectify any deficiencies — such as iron,folate,Bl2 and vitamin D — and hormone imbalances such as high insulin levels, that can affect not only fat loss but also your energy levels and overall wellbeing.

     You shofild adhere to your doctor's

     fasting guidelines prior to your blood

     tests and also make sure you are well

     hydrated. Dehydration is often associated

     with haemoconcentration of the blood,

     resulting in falsely high readings.

The four key components of a check-up are:

1 - Biochemical assessment — blood tests (hormones, vitamins minerals).

2 - Clinical assessment — medical history, physical symptoms such as fatigue, gastrointestinal issues, headache, etc.

Anthropometric measures — body fat can be measured in a number of ways. The most common are skinfolds, which can be done quickly and cost-effectively by a qualified professional.

Other methods are DEXA scan or bioelectrical impedance. Whatever method is used, it's important that the same method is used for later measurements to ensure consistency of evaluation.

Dietary — everything you eat and drink. Write it down for one week. Remember that everything you eat and drink, as well as your lifestyle, forms the foundations of

your health.

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Change habits

1- Change habits

Our habits create our life!

If you want to lose weight and get into shape, you have to develop the habits of a fit and healthy person. Studies show it takes about 21 days to change a habit.

     The key to successfully changing your

      habits to healthy ones is to substitute

      alternative behaviors that also satisfy

      your needs. Once the new habit is

      ingrained, the new behavior pattern

      becomes easy and automatic.

Be realistic and clear on what those needs are, set your goals and build to achieve them. Take small steps and choose one new habit each week to implement into your daily life.

Simple examples include drinking mineral water instead of alcohol when out with your friends, swapping your sugary breakfast cereal for a wholegrain porridge, or riding your pushbike to work instead of driving the car.

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