Do Diets Really Work?

Weighing Scales

The diet industry is huge. Why is that? One of the main reasons is diets don’t work long term, hence the appetite (sorry for the pun) for the latest diet. Diets only work if you need to get to a certain weight for a particular date. This is the case in bodybuilding or one of the many combat sports. The average person is not training to be Mr Olympia or getting ready to challenge for a world title fight!

Why Do A Diet That Will Not Last Long Term?

Maybe you want to get to a certain weight before a holiday which is fair enough. The problem is when you come off the diet after your holiday you start to put the weight back on if not more because you have stopped following the diet. You will probably start putting weight back on during the holiday whilst the diet is left back at home.

5 Tips to Get to Your Ideal Weight and Stay There!

1) Decide what weight you would like to be. You cannot arrive at a destination if you don’t know where you are going!

2) Add cardio and resistance training as part of a healthy balanced lifestyle

3) Monitor your results to see how far you are off your weight goal

4) Slowly replace one unhealthy calorie dense food item from you diet every month. In its place add a healthier food item which is less calorie dense. Leaving a month between will form a new habit of eating the new food item in your diet. Breaking bad habits is the key!

5) Monitor your results and tweak your monthly food item / cardio or resistance training until you hit your target weight.

The real truth in losing weight is to have a calorie deficit. If you eat only healthy food you will still put weight on if you are consuming more calories than you are burning off. The same would apply if you only ate junk food. If you ate less junk food calories than you burn off you would lose weight also.

Now I am not saying you should eat junk food and lose weight. Far from it. I just wanted to give you an example. The key to losing weight is to create a calorie deficit whilst eating as much clean healthy food as you can. There is no point losing weight if you are not healthy on the inside. That’s why you should try and cut down on the junk and processed rubbish that seems to be the staple diet for the majority these days.

The 90/10 rule is one of the best I’ve come across. Eat 90% healthy foods and 10% can be for those foods that you enjoy but that are not the healthiest. It’s all about balance!

I will go into more details in future articles. You can still eat your favourite foods but you will eat them in moderation. Remember you only get one body to live in so don’t abuse it!

What Is A Superfood?

We hear the term “superfood” quite frequently these days but what is a superfood? A super food is a food rich in nutrients or phytochemicals. Phytochemicals are non-nutritive plant chemicals that contain disease preventive properties and prevent cell damage. These foods are not processed and don’t contain additives, artificial ingredients or high levels of saturated fats. Super foods are low in calories, so are great for losing weight. They can also lower your risk of many diseases such as heart disease and cancer.

Popeye’s Favourite Food Was A Superfood!

SpinachSpinach is a great example of a superfood. It’s one of the most nutritious foods available. Spinach is rich in vitamin A and vitamin K. It also contains many more nutrients such as manganese, folate, calcium, magnesium, co-enzyme q10, glutathione, lutein, omega 3 essential fatty acids, Polyphenols , iron, vitamins B6, C, D, E, Zeaxanthin, riboflavin, protein as well as dietary fiber.   These nutrients also help increase your (SPF) level and lower your risk of sun damage as well as strengthen your bones. The magnesium helps towards maintaining a healthy blood pressure level. Spinach can also improve brain function, eyesight and gastrointestinal function. The flavonoids in spinach help battle those free radicals to help prevent against cancer. One cup of spinach only contains around 40 calories.

Best Way To Eat Spinach?

You can eat spinach fresh or cook it. Fresh spinach makes a great replacement for salad in your sandwich. If you are cooking spinach it is best to steam it rather than boil it. Steaming it retains more of the nutrients than boiling it. Another method of getting your weekly intake of spinach is by adding it to a smoothie. Get in the habit of adding spinach to your weekly meals and utilize the huge benefits of this superfood.