As the saying goes, you can lead a horse to water but you can't make them drink. The following are necessary commitments to make:
1. Thou will drink at least 1 Litre of water everyday (sorry we use the metric system here) preferably from a non plastic container (if you are not aware, bottle water contains on average 3.1% benzene - highly carcenogenic and reusable drink bottles are not any better. I recommend a stainless steel drink bottle like the one's on our website).
2. Thou will exercise for 1 hour everyday. Research shows that weightloss is more effective when one exercises in the morning prior to breakfast but after hydration. The body is quite dehydrated when we wake and all it is actually interested in intially is water. However the average person consumes a sugary/salty breakfast, washed down with a cup of tea or coffee. In terms of a breakfast the body needs complex carbohydrates as this is the only major nutrient which can fuel the brain. This is why breakfast is so important, as it sets up the brain chemistry and its ability to focus and concentrate. This isn't to say that you can't exercise in the evening, you just need to make time in your life for consistent exercise.
3. Thou will give up alcohol, even if it is only for the rapid weightoss and detox periods (totalling 4 weeks). To give to an idea of why alcohol sabotages our efforts. Alcohol yields 29kj (sorry I don't work in calories, but can if I'm forced) per 100g. Carborhydrate only yields 17Kj per 100g, fat yields 37Kj per 100g. This is only pure alcohol content and doesn't take into consideration the added sugar and/or fat content of the drink. So if you consume a couple of glasses of wine, or a couple of beers each day, you will be effectively consuming an additional 2,000Kj, which effectively equates to a meal. Alcohol consuption makes weightloss very difficult!
4. Thou will not eat 2 hours before bedtime. It is important to understand that sleep is designated for growth and repair and when we go to sleep on a full stomach, about 2 hours of what should've been for your body's maintanence, gets donated to digestion. If your over 30 you should really value your sleep, as we only end aging faster when we don't.
5. Thou will do a waist to hip measurement ratio. You will need to take measurement in 2 places. The smallest circumference just above the hips (waist) and the largest circumference around the hips. Divide the largest number (the hips) into the smallest number (the waist). Hopefully you will get a number less than 1. For a woman anything over 0.8 indicates at risk of disease and for a man 0.9. This ratio estimates the amount of fat covering the abdominal area and major organs in terms of a risk factor. I really recommend anyone who gets a result as at risk (particularly over 0.9 for a woman or 1 for a man) goes to their doctor and has a blood test for serum cholesterol and triglycerides. As well as a glucose tolerance test for diabetes. High cholesterol and High blood pressure does not effect the recommendations for food, but will effect the approach to exercise. A Type 2 diabetes result will not effect exercising, but will greatly affect the food recommendations and the ability to participate in the high protein aspect of the diet. Do not hestitate to contact me with any concerns or queries.
It is also a good idea to have a much support from your nearest and dearests. If you have a partner like me who is totally buff and won't be participating, be honest about what your going to need from them during this time. Alternatively, if you have a partner who is a little soggy around the middle, encourage them to join in and support each other.
In regard to kids and teenagers actively losing weight, there is a fine line. All children benefit from exercise and eating healthily. However, I would have to see a medical reason to participate in the rapid weightloss and detox periods. Please discuss this with me or your doctor if you think your child is obese.
Tomorrow's post will be about calculating your body's individual estimated energy requirements and ofcourse getting started for Wednesday.
All the best!
Kylie
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