If you are overweight you have probably tried many diets and maybe, with frustrating effort, have succeeded in losing a few kilos. You may even have reached, or got close to your desired weight and then found the weight has crept back on. If you really do want to lose weight permanently then some things have to change. Let’s find out together what these changes should be. They need not be drastic. Small changes to your meal planning can make a huge difference. Understanding portion sizes and learning a little bit about nutrition will help you to eat wisely, lose weight and keep it off. You do not have to give up your favourite foods for ever. Including them in your meal planning carefully in the correct portions and combining with other foods will allow you to continue to enjoy your favourites. A diet should be sustainable, not a punishment. We should not feel constant nagging hunger and cravings for sugar and carbs, guilty when we nibble a forbidden food. Eating the right foods will cure you of cravings for ever. We need to eat to lose weight , not starve. Starving, going hungry for hours waiting for the next stringent meal lowers your metabolism resulting in your body being more economical with the fuel it burns. In other words your metabolism slows and uses less calories than before. When you start eating normally again you need even fewer calories for your metabolism than you did before dieting so the weight can quickly pile on again. Seeing good results, understanding the principle of your weight loss plan, being in control of your body, will shed the kilos and put an end to yo yo dieting forever.
Weight Loss Plan One Month 12,000/- 3 Months 30,000
One month. Initial consultation, including weight check, BMI, record personal details including any medications taken. I will ask you to keep a food diary for a week. (Your 4 week plan will begin after this). We will discuss your goals and your expectations and decide on a target for the month. I will give you an analysis of your normal food intake and work out a detailed new meal plan. You will be asked to look at this and agree to adhere to the plan for one month. At this point we will make changes to fit in with your likes & dislikes. We want to make it as easy to follow as possible and to make it enjoyable. We will have a weekly follow up, email advice and support as anytime you feel you need it.
If you have tried to lose weight before and feel you have 10 kilos or more to lose then please consider a 3 month course. This is highly recommended as your weight loss will not happen immediately and you will need support for you to continue until you reach your goals.
What will I get?
A journal in which I will ask you to keep a food diary which I will examine and give you a report on the nutritional content. All aspects of your normal food intake will be assessed, including such details as the time of day you have your main meal, how many snacks you take and at what time of day you take them. We need to look at the times of day you feel more need for food, especially sugar based foods i.e. when you arrive home from work, when your family come home, when you are preparing your evening meal etc. From this analysis we will design a meal plan for your individual needs, to fit in with your lifestyle and family commitments.
I will welcome your emails and updates on how you are doing. If you want to chat personally and cannot get to a personal consultation we will arrange a Skype chat. We will ensure you have guidance and support for the whole of the month with weekly weigh ins and regular progress reports. It is important to keep in touch so that you know your nutritionist is there to guide and support you at all times. Any part of the plan can be adapted and changes made if you have any problems maintaining or managing the regime.
Weight Loss Plan Two
If you want to give our plan a try and pay per session the first introductory consultation is free.
Full analysis of normal diet 2,000/- new customised plan
Second consultation, online health assessment and completion of questionaire. 3,000/-
Subsequent consultation and meal plan adjustments 1,000/-
You will be asked to complete a simple progress report at the end of each week. It is important to remember that healthy, permanent weight loss is not rapid. but you should see result within the first week. My aim is to help you lose weight permanently and not have to think diets again. I will advise small changes to your food planning and to your lifestyle that will eliminate the need for dieting and will help you to become a fitter, more active, more invigorated person than before, enjoying life to the full. Please read on….
More than just cosmetic:
If you are overweight you will hate the way you look, your clothes don’t fit, you feel self conscious, unattractive, depressed, but being overweight is a lot more serious than how you look. A question for you. In your darkest moments what is your greatest fear? The answer would most likely be cancer, or heart disease, diabetes, high blood pressure, osteoporosis. Have you lived through the trauma that a family goes through when illness strikes? We are all afraid the same thing may happen to us. We feel so helpless and wish we could do something to change things. Below are only some of the threats we subject ourselves to by being just a few kilos overweight and yo yo dieting simply makes the problem worse.
Weight Loss Diets
Following a weight loss diet often ends in failure and a regain of any weight lost. If your aim is to lose weight then believe it, you can, and can lose it permanently. You can forget all about dieting and what you should and shouldn’t eat with a meal plan together with an exercise routine designed specifically for you. You can achieve your goals because we will guide you and support you all the way, ease you through difficult times, get you on the move again when your efforts are not producing results fast enough.
Heart Disease:
There are several problems that affect the heart. The most common problem is when the blood vessels that carry blood to the heart become narrow and hardened. This prevents the heart from getting the amount of blood it needs. If you have heart disease you may suffer sudden heart attack, heart failure, or chest pains from angina. Heart disease is the leading cause of death in USA. Losing as little as 5% of your weight can help reduce the risks. Losing just a few kilos can reduce cholesterol levels, reduce blood pressure and increase blood flow.
Stroke:
A stroke occurs when blood flow to part of the brain stops. Brain cells die as a result. Ischemic stroke is when a blood clot blocks an artery to the brain but another type of stroke, hemorrhagic stroke occurs when a blood vessel in the brain bursts. Being overweight increases blood pressure. High blood pressure is the leading cause of strokes. High cholesterol and high blood sugar can increase the risk of strokes and heart disease.
Type 2 Diabetes:
This is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease, strokes, amputations and can lead to blindness. 80% of people with type 2 diabetes are overweight and tend to carry excess weight around their waist. Losing weight and increasing physical activity can help prevent diabetes.
High Blood Pressure:
High blood pressure or hypertension is a major cause of heart disease and strokes Your blood pressure is determined by the amount of blood your heart pumps against the amount of resistance in the arteries. The more blood your heart pumps and the narrower your arteries the higher your blood pressure will be. There may not be symptoms for years, that is why hypertension is known as the silent killer. Once the problem begins to develop damage to your heart is ongoing and that can be detected with medical check ups. If not treated it can result in a heart attack or stroke. Diet plays an important part in controlling blood pressure and there are dietary steps you can take to lower it. As a general rule to reduce blood pressure by dietary means eat a balanced diet including whole grain carbohydrates, 6 servings of fruit and vegetables a day and chose low fat protein foods such as Chicken or turkey or fish. Include foods rich in potassium calcium and magnesium. Lower sodium intake and look out for salt on food labels, avoid adding extra salt at table. Reduce the fat in the diet. If you are overweight discuss your diet with a nutritionist, a nutritionist will produce a custom diet plan for you and suggest changes to your diet that will help reduce your blood pressure and your weight. Exercise plays a vital role in reducing blood pressure. It is your drug free solution. Exercise makes the heart stronger. A stronger heart can pump more blood with less effort, the force on the arteries is reduced thereby lowering your blood pressure as significantly as some blood pressure medication. Exercise also helps to reduce and control weight, another important aid to controlling blood pressure. Aim to make at least 30 minutes of aerobic activity on most days of the week a priority. Regular daily exercise will produce better results than a weekend workout. Excessive bursts of activity are not recommended for you. If you attend a gym make sure your fitness instructor is aware of your condition. He will guide you through the correct exercise routine and monitor your blood pressure and weight weekly.
Cancer:
Cancer occurs when cells grow abnormally and out of control. These cells can spread to different parts of the body such as the liver. Cancer is the second most common cause of death in USA. What has cancer got to do with weight? weight gain increases the risk of several cancers, even if the weight gain is nominal. It is suspected that fat cells are involved in the release of hormones that effect cell growth that can lead to cancer. Life style leading to weight gain and also lack of physical activity can increase your risk of cancer. The cancers most linked to weight gain and lack of exercise are post menopausal breast cancer, colon and rectal cancer, cancer of the lining of the uterus (endometrium), gall bladder cancer and cancer of the kidney.
Osteoarthritis:
Extra weight puts pressure on joints and cartilage causing the protective substance at the end of our bones to wear away. Losing just 5% of body weight reduces the stress on knees , hips and lower back.
Fatty Liver Disease:
This occurs when fat builds up in the liver. It is not caused by drinking alcohol but middle aged people who are overweight are at increased risk. A healthy diet and increase in physical activity can help protect from fatty liver disease and even help reverse it.
Kidney disease:
Kidneys help control blood pressure. If the kidneys cannot filter blood and remove excess water and waste products waste can build up in the body and can lead to kidney disease. Losing weight helps protect the kidneys.
Please believe this fact now.
You can do something to prevent all these diseases happening to you. You really can take steps now, today, to prevent the diseases that most strike us with fear. It is believing and accepting that there is lot you can do that will improve your health immediately and enable you to succeed in getting fit and reaching the weight you desire.
The same risks apply to men as much as women. Being overweight increases your risk of disease and general poor health. Many people who want to lose weight have tried and failed, some several times. If you really want to lose weight – and keep it off then read on because I know that with my help you can do it.
The first thing to accept is that diets do not work. They really don’t. A diet is temporary; the word diet itself implies a beginning and an end. You struggle, call upon all your will power and lose a few kilos, maybe in time for your holiday or a family celebration when the thought of that new dress inspires you but what happens after the event? What happens when your will power weakens, after all, we are human and susceptible to temptation and impatience. After that fantastic holiday chances are you will have gained 1 or possibly 2 kilos. The stress that comes with settling back down to daily life makes dieting extremely difficult, even for the strongest of us. The incentive has gone – for now. Slowly the weight creeps back and you end up even heavier than when you started your diet. Another diet has failed. Throw away the diet books. There is more at stake than looking good here. Your life is at stake. Learn how to make changes that will improve your health and well being. Learn how important physical activity is. Not only will it increase your metabolism helping to control weight gain, increasing your activity level will have an amazing affect on your brain. The benefits of increasing your physical activity are astonishing. Exercising for just 20 minutes a day will improve your brain function and memory. Exercise helps the body release hormones and actually stimulates brain growth and regeneration. Exercise will calm mood swings, fight off dementia. It is our best defence against depression and the benefits of physical exercise can actually surpass anti depressant drugs. There are so many reasons to pursue a healthy life style and we are committed to help you do just that.
Email today and find out how you can lose weight for good, improve your fitness, take years off your age and welcome the new you. With one to one guidance a weight loss plan is designed just for you, to fit in with your lifestyle. You are unique. It is not a case of one meal plan works for all. It doesn’t. You need to plan around your lifestyle, your family, your job.
To guarantee success we ask you to understand and accept the following; you cannot achieve permanent weight loss healthily without including an exercise program with your weight reducing diet. In the same way, you cannot achieve a youthful toned body with exercise alone, without following a healthy balanced diet. The two go together. The power of combining food with exercise will enable you to reach your weight and fitness goals, will make excess weight and yo yo dieting a thing of the past, will make you look good, feel more energetic and full of vitality.
Making Your Weight Loss Program Work For You.
Most of you reading this will have tried at least one diet, possibly several. Many of you will weigh more now than when you began your first diet because most diets simply do not work. The idea of dieting implies a beginning and an end and when the diet is finished the old eating habits return with a vengeance and the weight piles on again. Weight gain is complex and often a lifelong problem. You are unique in your makeup and in the way your body responds to the food you eat. Let us design a meal plan especially for you because in order for it to work we understand the follow:
It has to be satisfying, if you constantly feel hunger keeping to a diet is asking too much.
It has to be sustainable, it should become part of your everyday life – not a temporary regime.
It must adapt to your lifestyle, that means we include foods you like and which are eaten together with your family, with the minimum of special shopping or lengthy preparation.
It needs to be easy to follow, have clear cut instructions on methods of cooking and portion sizes.
It has to fit in with your daily life whether you are at home during the day and eating with your kids, or working and need to grab a quick snack at lunch time, entertaining friends a lot, never time to stop and prepare a healthy meal. If all these requirements are in place then it will produce results.
At Empowering Nutrition we understand these requirements and have two main principles:
1. Forget about dieting. Adopt a good nutrition plan designed specifically for you and welcome it as a life change because it will change your life.
2. Empower that plan with an exercise program which, like the meal plan will be designed especially for you, to fit in with your lifestyle and your level of fitness. No slogging away at the gym but a routine you can do at home that will not only help the weight come off but will improve your fitness, tone your body and give you a feeling of well being that will help you to enjoy working towards your goal. Why is exercise so important? our brain produces chemicals that are natural energisers. Exercise is a very effective way of reducing stress, and dieting to lose weight is stressful. Exercise has the same effect as many pick me ups prescribed by doctors when we struggle through each day cloaked in lethargy. Chemicals produced by the brain during and after exercise produce a feeling of well being, eliminates mood swings, calms anxieties, cuts cravings and helps us get daily problems in perspective. Steady weight loss and with it a feel good factor as your looks and your health improve will be your answer to success.
Email me today ann@empoweringnutrition.com or empoweringhealthgym@gmail.com
Your first consultation is free.
If you decide to carry on and let me help and guide you for one month we will discuss your goals and expectations. You will be asked for a plan of your normal meals for nutritional analysis. This will enable me to indicate the changes you can make that will make a difference. It will also enable me to design a meal plan for you specifically that is sustainable on your journey to a fitter, healthier you. You will also be asked about your activity level and we can make suggestions on how to incorporate a fitness program into your life. Our certified fitness Instructor/personal trainer can plan a program for you to fit in with your lifestyle and he will guide you through regular feedback emails. We will have as much contact as you need, I advise at least once a week, to discuss your progress and give you the encouragement you will need to reach your goals.