{"id":464,"date":"2021-09-07T15:26:37","date_gmt":"2021-09-07T15:26:37","guid":{"rendered":"http:\/\/kiwifit.ie\/?p=464"},"modified":"2021-09-07T15:26:37","modified_gmt":"2021-09-07T15:26:37","slug":"the-master-plan","status":"publish","type":"post","link":"https:\/\/kiwifit.ie\/index.php\/2021\/09\/07\/the-master-plan\/","title":{"rendered":"The Master Plan"},"content":{"rendered":"

Recently we have looked at various lifestyle changes we can use to help us on our healthy fitness journey and, today we are just going to sum up some of the main points covering nutrition and training.<\/p>\n

Food is everywhere. It\u2019s at the local coffee shop, the corner shop, on the reception desk at work and so on and so on. It\u2019s how we celebrate birthdays, holidays and even social outings. Given the prevalence of food, do you sometimes find yourself eating more than your belly can handle? Have you ever sat down and ate an entire tub of ice cream? Have you gone back to the buffet line several times, knowing that it\u2019s more than you should be eating? Avoiding overeating can be a huge challenge, but here are a few ways to help keep you on track for a healthier lifestyle.<\/div>\n
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1. Where\u2019s the beef?<\/strong>\u00a0Most people continue to load up on carbs like rice, pasta, breads and other low-nutrient, higher-calorie foods when overeating. Instead, start your meal with a bit of protein. Eating protein with a meal can help you avoid high blood sugar spikes that may lead to consuming more calories.
\nDespite the recent WHO study that red meat can lead to cancer; you need to look at what the report was saying; one example was about consuming protein found in say bacon and it stated that eating around 30g of this type of meat increased your chances of contracting cancer. Reading the fine print and it says you need to eat this amount (approx. two slices) a day: EVERY DAY! I like to have bacon every now and then but I\u2019m not going to eat it every day. Lean proteins are best; white meat, fish, and good quality red meat.
\nEven a handful of almonds can help you curb your appetite. In a number of studies, people on a low-calorie diet who ate a handful of almonds 60 to 90 minutes before meals lost more weight than those who opted for other snacks. Plus, almonds are packed with energy-boosting vitamin B12 and fibre, and a touch of protein.<\/p>\n

2. Filler up.<\/strong>\u00a0Fibre-rich foods like vegetables and fruits can help you feel fuller faster without the guilt of high-calorie foods. If there\u2019s one category of foods that you can afford to overindulge in, it\u2019s this one. Fruits and veggies are made up of fibre and mainly water, so they will help your belly feel full without busting your diet. Fibre helps your body eliminate wastes and toxins, and absorb the good vitamins and minerals it needs to run more efficiently.<\/p>\n

3. Bottoms up.<\/strong>\u00a0Drinking more water can be as easy as pouring yourself a big glass or two before sitting down to a large meal where you might not be able to trust yourself to eat a smaller portion. Water has no calories, but cues the brain to help you feel fuller faster. Think of refilling that water glass between each course and focus on drinking every last drop. You\u2019ll be well hydrated and eat less, too.<\/p>\n

4. Walk before you sit.<\/strong>\u00a0Sit down to eat that is. Taking a 10- to 30-minute walk just before eating can provide three benefits. First, you\u2019ll have a different mindset by focusing on healthy living habits like walking and potentially bring on some endorphins to feel happier, which helps to reduce the likelihood of overeating. Secondly, many people have a drop in appetite after a light workout session. And lastly, you may be more in tune with your body to listen to brain cues about feeling full.<\/p>\n

5. Slow Down! Dinner ahead!<\/strong>\u00a0Slowing down your eating may be a key to avoiding overeating. By simply chewing your food longer, taking breaks and consciously eating more slowly, your body\u2019s signals for feeling full may be more apparent.<\/p>\n

6. Out of sight, out of mind.<\/strong>\u00a0A simple task of clearing the cupboards of food items you\u2019re more likely to overeat (chocolate biscuits anyone?) can be an easy step. If you\u2019re prone to eating every last chip out of the bag after opening it, then don\u2019t buy chips; hide the packet of biscuits behind something healthy so it isn\u2019t the first thing you see when you open the cupboard.<\/p>\n

7. Planning & Setting Goals.<\/strong>\u00a0In order to lose body fat effectively we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday\/Vacation (c) Competition (d) or just to see if you can.
\nRemember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change overnight.
\nIt is not easy to achieve a low body fat percentage and you must be 100% committed to your aim.<\/p>\n

Write down the reasons as to why you want to achieve this aim, i.e., \u201cI want my body fat to be \u2026X\u2026\u201d \u201cI want to lose one stone in weight in the next 3 months\u201d<\/p>\n

So to achieve this plan all we have to do is exercise and eat right, \u201cOh if it was this simple\u201d.<\/strong><\/p>\n

We see constantly advertisements for pills, potions, exercise gadgets, which all say \u201ctake this and do that\u201d, and that\u2019s all you have to do. Forget them all they don\u2019t work \u2013 Period.<\/strong><\/p>\n

8. Training.<\/strong>\u00a0To transform your body you must lift weight. Aerobics by themselves won\u2019t achieve your goal; the best form of exercise to shape the body is weight training for both Male and Females. By resistance training you increase your metabolic rate, which is the rate at which the body burns fat. By increasing muscle mass the body requires more energy to maintain the new mass; fat does not require energy it just sits there annoying us all. So weight training is superior to aerobics as it increases the rate at what the body uses energy, by doing only aerobics you may lose weight but won\u2019t alter your body in the way that weight training does.
\nIn resistance and weight training you have to push yourself, don\u2019t just think than you just have to do a number of reps and then put the weight down it\u2019s like everything in life \u201cyou get out of it \u2013 what you put in\u201d. We see many people doing their training and pushing the reps out as fast as the can, just to get to their required amount of reps, but the exercise is being lost when you do this, slow the reps down and you overload the muscles for a longer period of time.<\/div>\n

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Final thought: You can\u2019t control everything in your life, but you can control yourself and how you react to each situation. You are ultimately in control of you!<\/p>\n

To help you with this, if you send us an email we will send you a FREE GIFT:an e-book FREE containing 53 Fat Burning Smoothie Recipes.E mail either: glasnevin@kiwifit.ie or Sutton@kiwifit.ie<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Recently we have looked at various lifestyle changes we can use to help us on our healthy fitness journey and, today we are just going to sum up some of the main points covering nutrition and training. Food is everywhere. It\u2019s at the local coffee shop, the corner shop, on the reception desk at work<\/p>\n

Continue Reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":465,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nThe Master Plan - Kiwi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kiwifit.ie\/index.php\/2021\/09\/07\/the-master-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Master Plan - Kiwi\" \/>\n<meta property=\"og:description\" content=\"Recently we have looked at various lifestyle changes we can use to help us on our healthy fitness journey and, today we are just going to sum up some of the main points covering nutrition and training. 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