The 7 secrets of long term weight management

• Keep a diary, tracking what you eat and drink and how much exercise you do is the key to understanding your 'energy equation'.
  I tend to keep a running tally of calories, 'in my head', if I am successful managing my weight. If I find I am slipping, I quickly revert to writing everything down to make sure I am not underestimating or not counting anything.
  
• Eat breakfast A good breakfast kick-starts your metabolism and helps curb your mid-morning hunger pangs, making it the most important meal of the day. Many trainers recommend that breakfast should be 400 to 600 calories. I eat, muesli, skim milk, low fat unsweetened yogurt, fruit and a few almonds on top. It is delicious ad the serve size I have is 400 calories and that and my  skim milk coffee and fruit mid morning snack is 600 calories consumed in the morning.
  
  
• Be active daily Exercising for up to an hour a day is the ultimate way to manage your weight and feel revitalized. 
  
  
• Weigh and measure Weighing in once a week and taking your body measurements monthly will provide you with motivational evidence of your weight loss.  I focus on the monthly weight, not the weekly fluctuations.
  
  
• Limit takeaway Takeaway and fast food can still be enjoyed as part of your weight-loss program, but in a controlled, healthy way. I use very little pre packaged, pre made food, they are hidden sources of corn syrup and hydrogenated fats which I try to avoid.
  
  
• Be consistent Being good in the week and bad at weekends is a common eating strategy, however research shows that consistency is key.
  
  
• Jump on rebounds Regains are a normal part of weight management, but the secret is to jump on them immediately and go back to basics.
  
  

A recent study of the Vitamin D levels of obese men and women over a 11 week period prior to beginning a calorie restricted diet, and during and after this diet showed a strong relationship to healthy high levels of Vit D and successful dieting.

For every  increment increase in the Vitamin D level in the dieting study participant, it was found they lost half a pound more weight.

Having higher levels of Vitamin D at the start of the diet also resulted in greater loss of abdominal fat. This abdominal fat being the most dangerous due to it's link to diabetes and heart disease.

Another potential piece to the weight loss puzzle was unveiled recently when researchers discovered there may be a link between vitamin D levels and shedding pounds.

Dr. Shalamar Sibley, an assistant professor of medicine at the university of Minnesota cautioned that more controlled clinical trials are needed to see if Vit D supplements will have any benefit in helping people loose weight during diets.

Excess levels of Vitamin D are toxic and any Vitamin D level taken as a supplement is best taken only after a blood test to make sure it is required.  Vitamin D3 is the safest supplement to take and most people absorb adequate Vitamin D through an average of 15 minutes a day (variable by time of year and time of day) from the sun with highly pigmented people needing up to 10 times more sun exposure to absorb the same amount of Vitamin D as a fair skinned person.  It is impossible to overdose on Vitamin D from  sunshine.  

I have just had my Vitamin D levels checked lin May 2019,  they were very low and I needed  to supplement under doctors and dietitian advice. In September 2009, they were at the low side of normal, I will re check them again soon and hope to be in the medium to high side of the normal range. I still take Vittamin D3 on dieticians recomendation. 

Remember that excess Vitamin D is toxic and do not self medicate.

Entries close soon.

The Giveaway:

In conjunction with Mummified Times Five, I am giving away up to $1000 worth of Maimeri Classico oil paints!

Each prize pack includes 10 tubes of Maimeri Classico paints valued at $9.55 each…so with free postage, that’s a prize pack valued at over $100!! And we have 10 packs to give away!!

To enter, all you need to do is:

-comment on any post ON EACH of Kathy Shell’s blogs (listed in my blog side bar and below):

http://www.artslim.org/
http://www.cards-art.com/
http://www.kathy-shell.net/
http://www.doggiesblog.com/
http://www.gray-nomad.com/
http://www.bloggermuse.com/
http://www.postcards-art.com/
http://www.campfire-yarns.com/
http://www.fridgemagnetart.com/
- then go to the competition post at

http://mummifiedtimesfive.net/2010/02/01/spotlight-on-kathy-shell-giveaway/

and say why you would like to win a 10 pack of Maimeri Classico paints.

(Both steps are mandatory to be in the running to win this prize)

Giveaway finishes 15 Feb 2010   

I am promoting this auction because it is a fantastic way to raise funds for a worthy cause and to bid on something of benefit for those interested in fitness in the Perth, Western Australia, area.  Please take a look.

http://cgi.ebay.com.au/Fitness-Screening-and-Personal-Training-Session_W0QQitemZ300392602442QQcmdZViewItemQQptZAU_Sport_Exercise_Fitness_Workout_Instructional?hash=item45f0cb5b4a


Health & Fitness Lifestyle Screening (90min) AND Personal Training Session (60min), all proceeds go to the Hope From Ashes charity to assist those rebuilding their lives after the Toodyay Fires of December 2009

Hope from Ashes


Health & Fitness Lifestyle Screening (90min) AND Personal Training Session (60min) PERTH Perth Only


Australian Body Fitness & Performance Training specialises in the provision individual and corporate Health, Fitness & Lifestyle Screening. The comprehensive assessment includes measuring all aspects of health, fitness and wellness. Assessment and screening includes:
 

• Pre-test screening & physical activity readiness
• Physical activity analysis & lifestyle checklist
• Resting heart rate & blood pressure
• Anthropometric & body composition (weight, height, girth, and skin fold) measurement
• Aerobic & musculoskeletal fitness tests
• Body composition
• Aerobic power
• Strength and muscular endurance
• Flexibility (joint ROM)
• Pulmonary function

 

At Australian Body Fitness & Performance Training, we specialize in providing a professional, personalized and empathetic one-to-one specialist training service tailored to suit your individual needs. We also ensure all the main areas influencing total body health & fitness are addressed, such as – goal setting, optimal training & exercise techniques, rest, relaxation and recovery.


 

The personal training session is designed to ensure a holistic balanced approach to achieving your total health & fitness goals. There’s no need for expensive gym memberships, as we offer you the comfort and convenience of training at our private studio and that’s not all, we even supply bottled water and clean fresh gym towels for each client! Innovative outdoor training is also available. The personal training session is designed to improve or achieve the following:


 

• Improved general health, well-being and quality of life
• Improved cardiovascular capacity (heart and lungs)
• Lower body fat & gain lean muscle
• Improve flexibility and core strength stability
• Greater self esteem and confidence
• Decrease stress levels
• Lower blood pressure
• Sports specific training

The Hope From Ashes auction will run online starting on the date of the benefit concert with new items being put up daily over the next week.  This online auction will raise awareness and funds and give people the opportunity to contribute and help Toodyay people who are rebuilding after the fire.

We have tried to gather together a range of diverse and high quality items and services that in some way reflect the diversity and creativity of the Toodyay community. In finding a gift for yourself you will be giving to the Toodyay community and we hope the excitement and high energy of the auction will be uplifting and inspiring in its way.

The auction has the Hope From Ashes flavour celebrating and demonstrating the generosity, positivity and support that has flowed so readily for and within the Toodyay community.

As well as people from Perth many local Toodyay businesses and individuals have also contributed to the auction, some although deeply affected by the fires through loss of home or workplace. Artworks, craft items, trips away, fantastic meals and even life coaching sessions, massages, motoring items, clothing and collectors plates are just a few of the amazing items we can offer you. The list grows every day so “no napping” or you may miss a fabulous item…which is just what you need!

We hope you will enjoy the items on offer and we hope you have fun whilst you bid big as we pull together to raise much needed funds for the survivors of the Toodyay Bushfires.

If you would like more information about the auction please contact Bruce or Linda Sharman by completing the website contact and writing DONATION at the beginning of your message.

If you wish to make a donation in person, please use the following Bendigo Bank details. Thank you.
Hope from Ashes
BSB: 633 000
Account: 139 064 364