How mindfulness can help you lose weight

The Oxford Dictionary defines mindfulness as “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations”. It has proven to be successful in helping people lose weight, and encompasses three broad techniques – formal meditation, informal mindfulness strategies like focusing on eating habits, and a combination of these techniques. These can help eliminate intrusive thoughts from your mind, which in turn can improve your willpower to eat more healthily.

A recent study by researchers at McGill University in Montreal supports the benefits of such techniques. Researchers underwent a systematic review of studies that have examined the potential effects of mindfulness on people losing weight. They analysed 19 studies from the last decade and found that mindfulness was moderately to largely effective in reducing weight loss and improving obesity-related eating behaviours.

How to practice mindfulness meditation

One of the key mindfulness techniques is meditation. In order to gain the benefits from this, you need to make sure you are going about it in the correct way. Firstly, you will need to find a nice, quiet spot, and a stable seat. You’ll then need to position yourself correctly, making sure your legs are either crossed comfortably or touching the floor, and that your back is straightened.

Drop your chin and gaze downward, closing your eyes if you want to. When in position, let yourself relax, and focus on your breath as it goes in and out, as well as other sensations in your body. Try not to let your mind wander, although if it does keep doing so, try not to react, and instead just get back to focusing on your breathing right away.

Aim for short bursts of 5 to 10 minutes of meditation when you first start, before eventually building up to practice for around an hour. Most people do a morning and evening session, or one or the other. It is better to do more if you can, but just meditate as much as your life permits.

If you want professional guidance on how to go about meditating, then it may be worth looking at online meditation courses such as Burgs’ audio guides. Courses like these provide comprehensive guidance that will give you the best chance of meditating effectively from the comfort of your own home.

How to practice mindfulness eating 

In addition to meditation, mindfulness eating has also been proven to be effective in weight loss. One of the ways to do so is to slow down when eating.  The body sends its satiation signal around 20 minutes after the brain, which often leads to unconscious overeating. However, if you slow down, you allow your body to catch up to your brain and notice the signal to eat the right amount.

You can also help yourself to eradicate binge-eating by again listening to your body’s hunger signals. Instead of eating when you get emotional signals, like, stress, loneliness or even boredom, you should listen to your body. Only eat when you get signals like your stomach growling, or when you feel low on energy or a little lightheaded.

Why mindfulness alone is not enough

Although both mindful meditation and eating methods are clearly beneficial, mindfulness alone is not enough if you want to lose weight. Much of mindfulness around weight loss is about controlling your urges to eat unhealthily, and in order to effectively carry this out you’ll need to watch your diet carefully. It will be counter productive if you are effectively controlling the amount you consume, but still eating poorly.

It is also imperative that you exercise. By burning calories from what you do eat, you’ll supplement what you are doing in terms of diet and mindfulness. Using mindfulness in combination with dieting and exercise has proven to be highly effective in weight loss. Whilst Christmas is often the catalyst for an extended waistline, it can pay to practice mindfulness to counter that post-yuletide slump.

A rugged camping and hiking holiday can be a lot of fun but you need to make sure you are well prepared. Not only in terms of your camping gear and first aid equipment but also in terms of what you take with you to eat.

Meal planning

You should plan your meals in advance, think about where you are going and for how long. Are you staying on a campsite, near places to get food every day or are you staying out in the wilderness and need to make sure you have enough freeze-dried food and other supplies to get through your trip?

You should also assess what your access to water is going to be like. Are you near to a source that can be used for drinking and cooking or do you need to bring your own supply with you. This should be a major consideration and something to keep in mind when it comes to planning the route your hiking trip might take.

Breakfast

Your breakfast should set you up for the day. Porridge for example is a great way to warm yourself up in the morning and provides a great source of carbohydrates that can help fuel you until lunchtime.

If you wanted to add a bit of extra flavour and sweetness to your breakfast you could add a handful of dried fruit to your porridge, this helps to not only make it taste even nicer but it also provides extra calories and sugars which can be the perfect pick me up before a day of hiking.

Lunch

Depending on the trip your lunch when you are camping could be a simple picnic, it could be stopping off in a café nearby or it could be a case of you needing to eat on the go.

You might need to reach a campsite by a certain time if you’re on a hiking trip, meaning something that can be eaten on the go to maintain your energy levels is useful.

Nuts, dried fruit and protein bars all make great snacks. A simple sandwich could also suffice, you can prepare them in advance and eat them without having to stop and unpack your cooking equipment meaning you can maintain your momentum on a hike.

Dinner

Your evening meal is crucial. It’s a chance to stop and refuel so you need to make sure you’re having something substantial.

A hearty meal with plenty of protein can help your body to repair itself and start to replenish your energy reserves for the next step of your adventure.

These meals are often the biggest you will have all day. Being out of a kitchen means you might not be able to cook something truly awe inspiring but simple dishes, like pasta, or camp favourites like a chilli are possible.

If you’re on a campsite, and you’re having a much more sedate trip you could have a barbecue, however you need to ensure everything is cooked thoroughly to avoid food poisoning, especially if you are staying on a campsite before setting off on a hiking and camping trip. The middle of nowhere isn’t the best place to feel ill.

Getting your meals right on a trip to the great outdoors is key to having a successful trip, they can help you to recharge after a long day, fuel the next activity or help you to relax and unwind. Finding the right meals for your trip can take a bit of planning but with the right preparation and thinking ahead you can keep hunger at bay and really enjoy your trip.

So which four foods are the best for helping you build muscle mass?

Eggs

Over the last few years, eggs have been given a bad rap. It was thought that they were the reason for spiraling cholesterol levels. This is not the case; eggs are very good for you. In fact, the cholesterol in the yolk helps support naturally occurring steroid hormones in your body.

One egg contains 6 grams of protein, Vitamin B12 a ½ gram of leucine, an essential amino acid. When you have the right combination of amino acids in your body, you build muscle even faster. Eating just two eggs is beneficial for muscle growth.

Almonds

This power packed super food is full of protein and vitamin E. What does Vitamin E have to do with muscle building? It contains an anti-oxidant that stops free-radicals from attacking muscles and causing damage. Not only is vitamin E good for your muscle growth, it supports your immune system and improves the health of your eyes.

How many almonds should you eat? According to the University of Toronto, two handfuls a day is all you need. The study found that most people could eat this amount without putting on weight. That’s good news for anyone who wants to build muscle and lose weight.

Lean Beef

Jam-packed with protein that is needed for building muscle. It also contains iron and zinc, two nutrients that are critical if you want to develop lean muscle mass. Lean beef also contains creatine, which gives you energy while you workout. You can also find high levels of selenium in lean beef. This is good news for men as selenium can stop you from developing prostate cancer.

Salmon

High in protein and Omega-3 fatty acids. The fatty acids lessen the effects of muscle breaking down after a workout. Your recovery time improves and your muscles build faster. Salmon is low in calories, so it’s a fabulous way to get the protein you need and watch your weight at the same time. If you don’t like fish, try taking an oil supplement. You will gain all the same benefits as if you were eating fish.

These four foods top the list as being the best for building muscle. If you don’t like some of these foods you could substitute them with any of the following: yoghurt, olive oil, lentils, chicken, chickpeas and cottage cheese.

Your diet plays a huge role in how fast you will build muscle and burn fat. Remember to eat plenty of fresh fruits and vegetables along with these valuable protein sources. Fruits and vegetables contain vital vitamins and nutrients that are needed for good health. They are also low in carbohydrates, which is exactly what you need to lose weight and build muscle.

Crash diets

Weight loss experts will tell you that crash diets are rarely effective when it comes to weight loss and there are some good reasons behind this. In fact, most of these diets are usually very unhealthy and only succeed in helping you achieve rapid loss of weight. They promote loss of muscle weight or water weight which besides being gained back quickly, loosing these weight is potentially very harmful to your overall well- being. And as if this is not enough, you will realise that sticking to these crash diets in the long run is nearly impossible as your body will resist the change naturally. This in turn ends up frustrating your weight loss endeavours to a great extent.

Weight loss is only possible through a radical exercise regime

This is essentially not true as to succeed in weight loss; you will need to make small changes which you can stick to for a relatively long time. Losing weight is only possible if you are able burn much more calories compared to what you are consuming and an exercise regime is only one of the ways to help you achieve this. You will thus need to move more, eat less and best of all, combine both of them.

Slimming pills are the solution for effective weight loss in the long term

This is certainly not true as slimming pills will do you more harm than good in your long-term weight loss efforts. Most importantly, don’t use slimming pills for long term purposes and always ask your physician for a prescription.

Carbohydrates cause weight gain

A common myth is that carbohydrates only succeed in making you put on more weight and this is highly unfounded and certainly not true. When carbohydrates are eaten in the most appropriate quantities, they will certainly not lead to weight gain. It is essential that you eat whole meal and whole grain carbohydrates like whole meal bread and brown ice and you will certainly succeed in your weight loss efforts.

Drinking water helps in weight loss

While drinking water is always very important, keep in mind that it will not help you loose water. Water only makes you stay hydrated and could succeed in helping you snack less. Drinking water is important for your overall wellbeing and good health.

Keeping note of these myths will help you know what works and what don’t work when it comes to weight loss just to be sure that you are on the right track.

A “Stress Buster” Smoothie

The perfect armour against the winter season, this smoothie packs all the vitamins needed to protect against the snowy weather. While it is important to ensure that there is a healthy amount of fruit and vegetables in your smoothie, it is still vital to supply the body with energy. And, if you don’t have the time to make smoothies of your own, consider signing up for a weekend retreat with Prestige Boot Camp, who’ll make you smoothies and teach you how to stay fit and healthy.

For one glass, you will require:

• One cup of orange juice
• One peeled orange (cut into pieces)
• Two bananas (best frozen for extra creaminess!)
• ¾ cup of almond milk (or low-fat milk)
• One Carrot (cut into pieces)
• One tsp of vanilla extract
• Crushed ice

Put all these ingredients in a juicer, and you will be greeted with a sweet treat that is guaranteed to leave your taste buds beaming!

Turmeric Orange Lemonade

Known as the ‘master healer’ of drinks, this lemonade provides a healthy twist on the summer beverage. Packed with anti-inflammatory medical properties of Turmeric, this plant encourages digestion. It is the perfect addition to any clean diet.

For one glass, you will require:

• Four inches of fresh turmeric root
• Two inches of fresh ginger root
• Two peeled oranges
• One peeled lemon
• Five mini carrots
• One tbsp of basil

Place all these ingredients, except the basil, into a juicer and mix. Then add the basil when the mixture is liquid and mix again for two minutes.

Carrot and Kale Juice

Feeling ill run down from a long day at work? This drink is the perfect tangy concoction for a boost of energy. Packed with plenty of Vitamin A and C, it is ideal for weight loss.

For one glass, you will require:

• Two oranges
• Four carrots
• Two handfuls of kale
• Half a lemon
• One knob of ginger

Begin by slicing the skin from the oranges and lemon before chopping the carrots into small pieces. Then add to your blender!

Mint Tea

Mint Tea doesn’t usually bring an orange drink to mind, but when Dan Nadaeu, Medical Director of the Exeter Hospital, promotes the health benefits of tea (especially green tea) against health diseases like osteoporosis and cancer, it has clearly earned a place on this list.

For one glass of mint tea:

• A handful of mint
• Boiling water

Be sure to wash and tear up your mint before leaving it to stew in a teapot between five and ten minutes.

Ginger Mocktail

It can be difficult to stick to a healthy diet when faced with an active social life. However, at 99 calories, it is still possible to enjoy a classic mocktail.

For one glass, you will require:

• Two-three oz of pomegranate/cranberry juice
• Three-four oz flavoured water or seltzer
• One oz of ginger syrup
• Ice

In a large shaker, add the juice, ice and the ginger syrup. Shake well and then add the seltzer. Your mocktail will then be ready to serve.

Proats (Protein Oats/Protein Porridge) have been made popular by those looking to add an extra shot of protein into their diets. This powerful porridge packs a punch by using protein powder mixed with porridge oats. This combination is quick, easy and ensures you get the protein your body needs to go harder in your workouts. Proats really are the perfect way to get more protein into your diet!

If you needed any more reasons to start making your own Proats, the oatie experts over at MOMA have put together their favourite protein porridge facts below!

Experiment with Proat flavours

Protein powders now come in a huge variety of different flavours, from banana, chocolate, to more extravagant flavours like creme brulee and peanut butter cookie. Simply mix a scoop of your protein powder into your porridge oats before adding a splash of boiling water. You might need to add a little bit more than you usually would due to the protein powder.

Proats keep you fuller for longer – perfect if you’re working out!

We all know that porridge oats are amazing for releasing energy slowly and consistently throughout the morning – meaning you’ll keep hunger at bay for longer. Additional protein can ensure you don’t reach for less healthy snacks whilst waiting for your next big meal.

The body takes longer and uses more energy to digest protein, which makes it great for filling you up. Not only is it good for keeping you fuller for longer, but protein is also essential for repairing and building muscle, making Proats the perfect pre/post morning workout meal.

Quick and easy to make and eat!

It is reported that many of us don’t get enough protein in our diets and with our busy, fast paced lives getting in the way, Proats are the perfect quick and easy breakfast solution. Just like overnight oats, Proats can be made the night before in a bowl or jar and eaten as soon as you wake up in the morning. Pre-preparing your Proats can also be handy for when you are rushing to and from the gym, and need a quick post workout meal.

Easy to transport

If you’re using porridge sachets to make your Proats, consider making them in a jar or an easy to carry tub to make them easy to eat on-the-go! You could even add your protein powder to an instant porridge pot such as the MOMA Super Seeds Porridge Pot, which already contains 13g of protein per serving – perfect for eating on the go!

The benefits of a high protein diet

Skipping breakfast increases your chances of snacking on unhealthy foods throughout the day so adding in a protein rich meal in the morning could help you keep both your weight and cholesterol down.

High protein meals are essential for fuelling pre and post workout. Whether you hit the gym in the morning, or prefer an afternoon session, starting your day out right can make all the difference to your training.

Many of us have the wish not just to exercise more but to unlock our true sporting potential. We want to explore whether we have talent, ability and the potential to take our chosen sport to a higher level than ever before. If you have reached a stage where you are passionate about your chosen sport and want to unlock the wealth of your true potential, consider some of the suggestions below.

Nutrition

The food we eat has a direct relationship with our energy levels and ability to recover after exercise. To fully unlock our sporting potential, we must ensure that we are fuelling our body correctly with the right nutrients and hydration. Whether you are vegan, vegetarian, a meat eater or anything in between, there is a sensible and effective way to live on any diet. Seek out reputable sources of information both online and in print, and try to implement the advice you are given. Do not hesitate to seek the guidance of a professional too, such as a doctor, dietician or nutritionist, for specific advice on your needs.

Qualified Coaching

All of the most successful athletes have received regular qualified sports coaching to help them achieve their true potential. Sports coaches are not merely a way of staying motivated: they can have a huge impact on our habits, technique and overall sporting development. Sports coaching can identify and nurture talent, help us to prevent or correct bad habits in form or technique and provide objective advice on how to improve. Sports coaches can be one of the most valuable assets in taking your talent to the next level.

Injury Prevention

However talented or experienced we are, all our sporting prowess will come to nothing if we are frequently injured. Injury can strike even the most skilled professionals, but it is still important to do what we can to prevent it. An effective warm-up and cool-down routine can help us to stay supple. Taking our rest and recovery seriously can also minimise injury damage and ensure we return to our sport faster. We should regularly check our form and technique too to ensure we are not causing unnecessary strain.

Goal Setting

One of the greatest challenges in sport for both amateurs and professionals is staying motivated. Whether we progress alone or under the guidance of a sports coach, setting goals can be an excellent way to stay on track. They provide a framework for our progress, keep us focused and also give us a sense of accomplishment when we complete them. We can then use this momentum to progress and improve even further, reaching new heights of success.

One option is always to indulge, but to plan to indulge. Put your evening’s excess in your diary ahead of time and work to minimise the impact with exercise and controlling your intake throughout the week to balance it all out.

If that’s not an option for your fitness goals, no problem, here’s a battle plan for you to follow:

Don’t be afraid to ask for substitutions: Salad or seasonal vegetables rather than fries, skipping the cheese, having the burger without the bun… there’s plenty you can do to make dishes healthier, and most establishments are willing to be flexible. 

Focus on fish: As long as it’s not fried, fish is a great choice for a healthy main course and is usually rich in protein, vitamins and good fatty acids.

Sauces and dressings can be secret weapons for diet sabotage: They’re too often filled with calorie-heavy oils or sugars, so ask for them on the side and use them sparingly.

Consider ordering an appetiser as your main course: By design starters are less substantial than main dishes, so consider having a starter dish as an entrée with a side of vegetables. Once you’re full of veggies, you won’t be craving the big main meal quite so much.

Ignore the bread, keep the butter: While the bread is full of starch and empty calories, milk and butter get a bad reputation when it comes to health; butter especially is associated unfairly with being overweight. Butter is, however, rich in vitamins and good cholesterol and in moderation is good for you.

Don’t trust the menu implicitly, especially when it comes to the ‘healthy’ section of their menu: Chefs will do their best to make tasty, healthy food, but it doesn’t mean it’s right for your specific health goals. Ask questions about contents and preparation if you’re not sure or the menu isn’t clear.

Share your meals with others: Sharing dishes with friends can give you the option of controlling what and how much you eat without having to make a fuss over substitutions.

There’s an almost shocking amount of calories and carbs in alcohol, so skip the plonk: While you’re at it, you probably want to avoid the dessert menu as well!

Look up the restaurant online before you go and try to put your plan of action together. This will allow you to plan a healthy meal and get all your substitution questions in order so you’re ready to blaze through them when it’s your time to order.

Lastly, enjoy yourself!

A runner’s diet should consist of mainly carbohydrate. At least 60% of the diet should be carbohydrate and a conscious effort should be made to include anti-oxidants like vitamin C in the diet. This is because long-distance running and high-levels of training can produce ‘oxidative’ damage or stress on the body, which in turn can lead to a compromised immune system. This can be achieved by having a nutritious diet full of organic fruit and vegetables on a daily basis. For health reasons, medium and low glycaemic index carbohydrates which effect blood sugar levels gradually should be consumed on a daily basis, and high glycaemic (sugary) carbohydrates consumed only before, during and after a run.

Sports Drinks

If you are competing in a race or a marathon, never try something new on the day. It is important to have a structured approach to nutrition and try any new drinks, supplements or interventions during training. Before embarking upon a long run, or a competitive long-distance race, consume about 500ml of water two hours before the start. This should optimise gastric emptying so that more water can be utilised during a run or race. If possible sip on a sports drink leading up to, and during a long distance run. It is important to sip the drink, as the body can only make use of around 150ml every 15 minutes. A sports drink should contain electrolytes and glucose or maltodextrin.

Glucose and electrolytes should be included in a sports drink to help replace what the body uses and loses in sweat during a run. In addition to this, glucose and sodium can optimise absorption of water by the small intestine via a process known as active transport. It is possible to make your own sports drink by adding a pinch of salt and either glucose or maltodextrin powder to water. Add 25-50g of carbohydrate powder to every 500ml of water. It is possible to add fruit juice or squash/cordial instead of carbohydrate powder, but this will likely contain more fructose than glucose. As fructose takes a lot longer to digest, it is not ideal for a sports drink. Incidentally, glucose powder is a lot sweeter than maltodextrin, so I would recommend the latter.

In ultra-long distance events, too much water without any additional sodium, could in theory cause a condition known as hyponatremia. This is another reason to make the diet in general, as well as a sports drink, high in electrolytes. Himalayan salt and coconut water are great sources of electrolytes. Test your body’s tolerance to food and drink high in electrolytes, as some sensitive individuals have been known to experience stomach cramps after drinking large quantities of coconut water for the first time. If you struggle to take on board large amounts of water during a run lasting more than one hour, energy gels are also an option to top up carbohydrate levels so that you don’t ‘hit the wall’ and have to rely on the body’s fat stores for energy.

Post Run Nutrition

It’s good to get in the habit of weighing yourself before and after a run; this is a good marker to let you know how much fluid to consume to completely rehydrate. You should consume 150% of what has been lost in sweat, so if you weigh 2kg less after a run, than before it, you should consume (over a number of hours) 3 litres of water; again with some sodium and glucose added. Do the pee test and make sure your pee is clear 30 minutes after you’ve finished drinking the water.

Insulin levels are elevated for up to 2 hours after exercise. This is the best time to replenish muscle carbohydrate/glycogen stores and to consume high glycaemic index carbohydrates. The addition of protein to a post-run drink may also enhance recovery, as it helps to speed up repair and recovery of the muscles. Chocolate milk has been shown to be a great post-run drink as it contains protein, sugar and sodium; although many nutritionists argue that whey protein is more effective than milk protein in terms of optimising recovery.

I’m very excited to be featured on the fab 4Ever Fitness!

You see I’m currently on a mission, a mission to help men and women regain their bodies and more importantly their health! I want to help men and women who are frustrated at never achieving their goals.

I’m on this mission because something I’m learned first hand this year is that health is of vital importance for a person’s happiness and I see so many unhappy people that I’ve made it my goal for 2015 to help 10 people a month start to regain their body back, and help them stay in great shape  

Even if your really busy struggling to find any time to exercise, I understand as I’m a full time specialist tutor working with autistic children while being a mumtrepreneur!  Even just being a mum is more than a full time job!

So I know that not everyone has the time to go to classes/gym or even the confidence simply because I was that person.

The beauty of keeping fit and being healthy with exercise is that you can use your own body! you can add all the fancy gear later meaning you can start today!

Regaining your body is a nutritional cleansing and weight management program that works over 69 days and is broken down into three stages;

1) A cleanse that is designed to help you remove stored toxins feel lighter and more energised!  I’ve had clients after doing the cleanse reduced their body fat %, felt lighter, reduced bloating, have more energy and lost weight!

2) Sustainable weight-loss, you will be taught how new nutritional and exercise strategies to reach your target goals in a safe and suitable manner, remember quick fixes are not fixes!

3) Build lean muscle (ladies this does not mean you will look like a body builder), this last section will simply help to tone your body!

I will be running this program on a two monthly basis accepting 10 people at a time starting in January with the next intake being the start of March, I am only taking 10 people on board so that you get the outstanding service and guidance from not only myself but a specialist trainer within a secret group meaning support is there 24/7!

In the group you will have access to exclusive exercises to boost metabolism, learn life lasting tips to help burn fat quicker that you will not get anywhere else!

Best of all this can be done in private in your own home and the kids could even join in!

If you want to see the power of the program and the transformation pictures then check out “Kelly Garsia’s Regaining Your Body” there will be lots of helpful tips and advice on health & fitness from our specialist trainer!

I wish you all the best in your health for 2015!