The secret of weight maintenance?

I want to share with you the secret that has helped me maintain my weight at around 70Kg's, with a BMI of low 20's, for the last 30+ years! I call it the 50:50 programme.

There are 3 simple steps to the 50:50 programme (50% of the day body nourishment  50% of the day body Fast)

1. The Fast
Leave at least 12 hours between your last meal of the day and your first of the next.  I normally finish my last meal of the day at around 18:00 hours. My first meal of the day is taken around 07:30 hours. On Friday's and the weekend, when I go to bed later, I fit in a healthy evening snack no later than 21:00 hours. The timing of my first meal of the following day, breakfast, is adjusted accordingly. I allow myself only water or caffeine free tea, green tea, after my last meal of the day. This 12 hour fast enables my body to calm down, relax and settle the digestive process.

2. Sleep
During the Fast period I aim to get at least 8 hours of total rest, or sleep. During sleep, repair and detoxification of the body occurs naturally. My body can deal with the result of detoxification once I awake. Also during sleep, memory consolidation occurs along with the release of hormones regulating growth and appetite. Sleep allows your body to rejuvenate.
Do not make your bedroom too warm and avoid distractions such as TV's, games consoles and alike, as these will disrupt your sleep pattern.

3. Stay active
Staying active burns calories. I carry out weight bearing exercise 3/4 times a week, walk, run, and try to keep up with my 9 year old son! I also train Wing Chun Kung Fu. My exercise regime has been varied over the last 30 years but has always included weight bearing activities, be that weight training or body weight exercises.
What you do to stay active will depend on your abilities, roles and responsibilities. If you schedule your day you will find time to exercise. You can also build activity into your daily routine: take the lift instead of the stairs, get off the bus a stop earlier or take a walk during your lunch break. There is no excuse for not trying.

In this post I have only touched the surface of this subject. So to sum up, by maintaining the 50:50 programme you can attain a healthier more energetic life.

I haven't discussed the aspect of food. I eat around 4-5 times a day, 3 main meals and 1-2 healthy snacks. I am not obsessive about food but on the whole, choices are healthy. By manipulating food choice, portion size, and type of activity, you can either lose weight or increase healthy body weight, depending on your goals.

As I said at the start, this has worked for me for the last 30+ years. If helps you then take it and use it. I'm happy to help.

3 must haves for successful weight loss

It's a New Year and you want to lose some weight. You haven't exercised in years and inactivity has taken its toll. There will be many diets, DVD's and weight loss programmes out there all vying for your hard earned cash. Each one promising fantastic results in as little time as possible.

Before rushing in and signing up for gym membership or depriving yourself of valuable nutrients on a crash diet read the following 3 must haves for successful weight loss.

1.  Mindset 
You need to believe it to achieve it. Are you ready to commit to changes that will be required in order for you to make it happen? Test yourself now...on a scale of 1 to 10, where 1 is 'little or none' and 10 is 'ready to go', where do you place in terms of commitment? I would suggest that if less than 7 you are not yet ready to commit to change. Do not start today as it is likely that you will not continue. What will it take to get closer to 10? Once you have worked this out, you can start.

2.  Diet
By diet, I mean the foods normally eaten. Don't change everything you eat overnight. Make 1 change, say, reduce the amount of sugar you have in tea or coffee. Or how about reducing the number of biscuits, crisps or chocolates eaten in a week. Pick something that you can maintain for 2 weeks. After this, add 1 more change whilst maintaining the first. Continue to do this every 2 weeks until you are happy with all your changes. Your new lifestyle will then be the norm.
Don't obsess about fat! Fat is important as it is required for fat soluble vitamins, A,D and E. Reduce saturated fat but more importantly, reduce sugar intake.
Remember, you can't outrun or exercise away a bad diet!

3. Exercise
If you have never exercised, or are returning after a long break, please see your GP or medical professional before commencing an exercise programme.
There are many exercises you can do at home with little, or no, equipment. You must start slowly and build up your intensity over a period of time. This way you are more likely to continue past January and make exercise part of your new lifestyle.
I would suggest starting with exercises for the major muscle groups as these will burn more calories whilst also exercising smaller groups. Here are my tips:

• Squats (legs) - aim to squat as low and as safely possible whilst keeping your knees behind your toes. You can hold a solid object for balance if needed.
• Press ups (chest) - can be done on knees or with hands higher than feet, such as on back of chair, sofa etc. This will make it easier for you to start with. You can progress to full press ups as your fitness and strength improves.
• Bent over rows (back) - This can be done with a bottle of water in each hand, shopping bags or rucksack with books in, or any other weighted object. Whilst bending at the waist, keeping the natural curve of the back, simply pull your elbows back and behind you and feel the big back muscles working.
• Shoulder press (shoulders) - Can be done with bottles of water or tinned food, use your imagination. Either using both arms together or, 1 at at time, push your hands to the ceiling and return to start point.

Carry out these exercises twice a week for the first 2 weeks and then 3 times from week 3 onwards. Each exercise should be carried out 12 times (12 repetitions) and repeated 3 times (3 sets).

Aim to lose around 0.5Kg of fat each week. This is a sustainable amount and you will notice positive changes.

If you require detailed information or a personalised programme let me know. I will be happy to help.