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11/03/2022

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04/03/2022

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03/03/2022

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01/03/2022

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25/12/2021

3 Things To Cut From Your Diet To Guarantee Weight Loss
So, achieve your goals and overall health by tackling these big 3 healthy habit hurdles.

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1) Ditch the calorie-laden drinks!

First and foremost, it is far easier to drink calories than it is to eat them. Our stomach empties quicker with liquids and humans can virtually drink all day, non-stop.

If you, like many, shy away from water and instead reach for juice, cordial, soft drink or coffee to ‘quench’ your thirst, then changing these drinks for water will pay dividends. There are also plenty of water drinking apps to help you improve your water intake. By increasing your water you will, by default, start to decrease your consumption of other calorie-laden drinks.

If you are struggling with swapping directly to water, try sparkling water with a touch of added fruit slices for a pretty and tasty twist.

Did you know that swapping out just 1 large takeaway cappuccino per day for a glass of water equates to a weekly calorie saving of nearly 1400 calories? For some individuals, this weekly coffee calorie total is equal to a whole day’s worth of calorie intake!
2) Quit Snacking at your desk

Be wary of taking un-portioned bags or containers of snacks to work. Even if the contents are deemed healthy (i.e nuts), it is very easy to demolish a whole bag (1000 calories plus) in a day without batting an eyelid.

Planning is paramount, so consider preparing your lunch and portioned snacks each day to get out of the habit of grazing.

Did you know the office sweet, cookie or nut jar may be unknowingly sabotaging your weight loss? Studies show the proximity and visibility of food causes a consumption increase of nearly 50%! Which means office ‘treat’ jars are increasing a staff’s food intake considerably.

3) Cutting down on portion size will guarantee weight loss

There is a saying that suggests that the “poison’s in the portion”. What this means is that a little of most things can be fine, BUT importantly, too much of anything is rarely okay.

With regards to weight management, one of the most common causes of a plateau, or even weight gain, is portioning mistakes (or not portioning at all).

Setting your meal times, cooking only what you need, knowing your snack portions, and staying away from mindless grazing on nuts, fruits and things like trail mixes, will all help prevent overconsumption. And remember, just because a food is healthy, doesn’t mean the calories won’t add up.
And there you have it! Simple, practical choices make all the difference in your journey to life-long healthy habits, and will guarantee weight loss when accompanied by excellent nutrition and fitness.

25/12/2021

Calories vs Macros: What’s The Difference And Should You Care?
Calories; to count or not to count? That IS often the question. But, my friends, calorie counting is not what I am referring to today. You see, there is another lesser-known nutrition tracking method making a name for itself in the health game. It’s called macro counting! But what is macro counting, and when we’re comparing calories vs macros, which is actually a better method?

First, we must revisit the calorie
Scientifically speaking, calories refer to the units used to measure the energy value stored in a substance. I say substance here because anything that can ‘burn’ can technically contain calories. This includes lightbulbs or a computer, for example.

BUT in the nutrition world, when we refer to calories, we do so usually to explain the amount of energy contained in different foods that provide our bodies with usable energy. Knowing the calories in foods allows us to calculate the exact quantity we need to eat each day to gain the energy we need to survive.

Calories are an important calculation. But as a measure, the calorie count tells us nothing else about the food we are consuming. Not its effect on our hunger, the speed as to which that energy is utilised, how much is really digested OR what other essential nutrients are also present.

This is the moment that the Macro (more accurately the macronutrient) makes its way into the discussion.

There are three main macronutrients that make up all foods, each having its own specific role in the body and each providing our body with specific amounts of energy (calories).

The three macronutrients are:

1) Protein – The building blocks for all of the body’s cells and tissues. Protein is essential for muscle repair and gain, and protein intake will alleviate satiety and stabilise blood sugars. Contains 4 calories per gram.

2) Carbohydrate- Essential for energy and fibre, both of which assist with gut health and our energy levels. Contains 4 calories per gram.

3) Fat- Healthy fats support brain function and help us absorb fat-soluble vitamins, keeping us satiated and providing lasting energy. Contains 9 calories per gram.

Each macronutrient tends to be higher in certain micronutrient concentrations (i.e. vitamins and minerals). Varying and balancing your macronutrient intake helps to ensure your micronutrient requirements are also met.

So what exactly is macro counting?
Macro counting is a method of nutrition tracking where you count the number of grams of each of the macronutrients you consume from food. Usually, you are aiming to hit macro targets that are based on health or fitness goals. Australian dietary guidelines provide insight into the portion of each macronutrient that we should be aiming to consume to reduce chronic disease risk and maintain health. There are also other scientifically-supported recommendations on how to best reach health goals, or manage certain medical conditions.

Fundamentally, calories and macronutrients are inseparable from one another. The energy that calories measure comes directly from that food’s macronutrients.

However, the counting (and use of the two strategies) differs considerably.

So what are the pro’s and con’s of each counting method?
Calorie counting

PRO’s- A simple, first step, energy-only tracking tool. You add up your days’ calorie intake (aka one number) and compare with a single calorie target (based upon your own body’s calculated energy requirements). A higher than requirement target is necessary for weight gain, lower for weight loss or ‘equal to’ target for weight maintenance.

CON’s- Even if you meet your calorie targets each day this doesn’t mean your body will maintain its health. Calories can come from energy-rich foods with very little nutrition. The quality of the diet cannot be assessed by calorie counting.

Macro counting

PRO’s- If you know your macro intake you can easily calculate your energy (calorie) intake. By hitting medically guided targets you are more likely to safely achieve health goals (eg. diabetes management, muscle gain or weight loss). Macro counting also requires you to take a closer look at the nutrient make-up and quality of your foods.

CON’s- A lot more complex and time consuming to track.

Both counting methods are simply different strategies used to track food intake against our set food and nutrition goals. We know that consistency is key, but to stay consistent you really do need to track intake (at least short term) using at least one tracking strategy.

As to calories vs macros, and which is better?
We’ll leave that up to you, and what works best for your mindset and your schedule. BUT remember: the quality of your calories really does matter. So while your weight loss ‘success’ may come down to a simple calorie deficit, your health certainly doesn’t. REAL food matters, and it’s important that your calories are coming from as many nutritious wholefoods as possible.

25/12/2021

How Many Times A Day Should We Really Be Eating?
You should graze all day… You should eat 3 meals a day… You should skip breakfast… You should eat 6 meals a day… You should stop eating after 7pm… So many opinions!! There’s no wonder it can leave us all a little confused. So, how many times a day should we really be eating? And is it different for every person?

It might seem like a strange scenario, but understanding when to eat and how much to eat is incredibly important.

There is no one rule for everyone and that’s simply because we all lead very different lives. Let’s take a look at a few different scenarios, and work out which is best for you.

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GRAZING
The problem with grazing, or eating very small meals across the course of the day, is that you never truly feel satisfied. You start thinking about your next snack (or mini-meal) as soon as you finish the last. This kind of eating only really works for elderly individuals with very little appetite and toddlers exploring new foods.

THREE MEALS A DAY
If you are trying to lose weight, having 3 balanced and substantial meals is a great approach. It minimises mindless snacking and you feel satisfied after each meal and hungry for the next. A little bit of hunger is not a bad thing. If you are highly active, a small snack between meals may be required also.
SKIPPING BREAKFAST
Skipping breakfast, or extending your overnight fast can be effective for people who lead a fairly sedentary lifestyle. If the morning hunger is relentless though, this process is not ideal for you. Instead, a light morning breakfast may be required.

EAT 6 MEALS A DAY
If you are looking to gain weight or ‘size’ than eating multiple times a day will ensure the body does not need to tap into your reserves for energy. So if you are looking at increasing size or wanting large ‘gains’, multiple meals a day can be useful.

YOU SHOULD STOP EATING AFTER 7pm
If you are a night time snacker, having a structure in place that indicates your ‘kitchen is closed’ can be very useful. Having an overnight fast of 12 hours, 7pm to 7am, can be a beneficial guide for reining in any evening nibbles habit. If you work late or on a shift, this approach is not for you.

So… when deciding when to eat, tap into your hunger cues and have an honest think about your day. Have you been at a desk all day, or have you been active on a building site? Are you trying to lose weight, or gain weight? Do you have a growl in the belly, or are you simply bored?

Your body is incredibly clever at indicating when you need to ‘top up’. So don’t ignore those signals and make sensible and honest choices for your body about when is best for YOU to eat.

25/12/2021

Are You Making These Daily Weight Loss Mistakes?
We all know how challenging it can be to change habits. So it comes as no surprise that to optimise our weight (and our general health and fitness), we first need to stop and reflect on ALL of our daily actions and decide whether some of these are indeed weight loss mistakes.

Knowledge is power. So once you know what potential ‘mistakes’ to look out for, you can set about tweaking your own behaviours, little by little, until these better behaviours become habit.

Now while that sounds pretty straight forward on paper, I know that weight loss is rarely as clear cut as we would like it to be. Plateaus will happen to nearly all of us at some point. But, the good news is, there is always a valid reason for a weight plateau and therefore a valid ‘fix’.

Here’s my list of 7 of the most frequently overlooked mistakes contributing to a weight loss plateau and some easy fixes:

weight loss mistakes
Weight Loss Mistake #1: Portion Distortion – Over-eating on the good stuff!
We’ve got our ‘healthy foods’ packed in the fridge, our meals made and our snacks at the ready and yet the weight is still not shifting? Unfortunately, failing to accurately portion, no matter how ‘healthy’ the food, can lead to us consuming more calories than we realise. In fact, studies have shown just how common it is for the majority of individuals to underestimate the amount of food we eat each day.

THE FIX:
Until you have your meal portions and ingredient portion sizes figured out, it is worth investing (time and money) in tools that help you portion. Scales are the best option, followed by cup/spoon measures. Doing this routinely, even in the short term, will ‘train your eyes’ and improve your ability to accurately eyeball your serving sizes.

Weight Loss Mistake #2: Undereating to lose weight quickly!
On the other hand, drastically decreasing your calorie intake can also be damaging. Not only do you run the risk of missing out on vital nutrients, but a very low-calorie diet can lead to muscle loss (significantly affecting your metabolism) as well as distorted thoughts about food or disordered eating patterns. As energy and nutrients are in short supply, your mood, sleep, immunity and overall well-being will decline. These crash diets are not sustainable long term, and you will likely end up giving in totally and gaining back any weight you were able to lose.

THE FIX:
Weight loss should be slow and steady and at a pace that encourages consistency. Don’t try to lose too much weight too fast and instead focus on the overall goal – to change your lifestyle and improve your health.

Weight Loss Mistake #3: Mindless eating – not paying attention!
Mindfulness is highly regarded in the health space these days and eating mindfully is no exception.One BIG mistake is putting food and drink in our mouths without even realising.

Satiety is more than just a physical feeling of not being hungry. Feeling satisfied also often comes from your brain acknowledging the experience of chewing and tasting. How many times have you sat in front of the computer at work (or in front of the TV at home) ready to load up your next spoonful only to look down and the food be gone? Forgetting to pay attention in these situations leaves you hungry for more. AND if you sat down with a family size packet of chips, chocolate or nuts, you could find yourself consuming more than your daily energy requirements in the blink of an eye.

We also can’t forget that grazing on bench-side food (grapes, nuts, crackers), picking whilst we cook or finishing off the kids’ meals also adds up considerably!

THE FIX:
Track track track!!! Tracking what you eat and drink is a very important short term weight loss tool. It can help you get an accurate picture of your actual food and nutrient intake (depending on whether you’re counting calories or macros) as well as requiring you to stay accountable, learn portion sizes and recognise behaviours which may lead to mindless eating.

The fix for mindless grazing is first to set up an environment where you have to pay attention. This means removing things like bowls of nuts, chocolates, grapes etc from your view. If you do buy nuts (which are a source of fabulous nutrition), I recommend portioning large bags into small measured portions (30 grams is standard). Also get into the habit of not grazing whilst cooking or serving up your children’s meals and snacks. Serve smaller portions to your children if they regularly leave large leftovers and get them to ask for more if they require it (a good practice for them to trust their own fullness cues).

Weight Loss Mistake #4: Following unsustainable diets!
I am BIG on consistency and eating a variety of real, whole foods that have been processed as little as possible. So any diet that blatantly omits food groups and is full of strict rules is unsustainable in the long term. And anything that is unsustainable screams weight re-gain and potential poor nutrition and eating behaviours.

THE FIX:
Balance and consistency are the key. There really is (in the absence of food intolerances or allergies) no substitute for a balanced diet full of a variety of colourful fruits and vegetables, lean meats, fish, wholegrains, nuts and seeds.

Weight Loss Mistake #5: Choosing DIET food over Real Food
Real food is nutrient rich and impossible to replicate. It’s as simple as that. Nutrient rich basically means that there are literally thousands of vitamins, minerals, phytonutrients in unprocessed foods. These nutrients are naturally produced in a way which can’t be replicated (no matter how much manufacturers may try) into a meal replacement or dietary supplement. ‘Diet’ products may be lower in calories, but the nutrition can be vastly different. This difference can make a huge impact on how we feel, how hungry we get after that food and how ‘healthy’ it really makes us in the long term.

THE FIX:
Aim to get your nutrition from real ingredients. Rather than a ‘calorie free’ diet soft drink, which has lots of nasty additives, why not set yourself a goal to increase your intake and joy in drinking water (even sparkling water). And instead of that manufactured protein bar why not consider a couple of boiled eggs, nuts and some fruit?

Weight Loss Mistake #6: Drinking your calories
Liquid calories are a huge cause of weight loss plateaus, because it’s easy to forget they contribute nutritionally. Drinks don’t always affect the appetite parts of your brain the same way that calories coming from solid food do. This means that you can drink much more than you could eat. Tracking your drinks will allow you to change your drinking behaviours, potentially increase your water intake (zero calories) and recognise that some drinks actually have more calories than a main meal.

THE FIX:
One word: moderation! Acknowledge the contribution that drinks make to your daily nutrition and energy and keep track of your liquids.

Weight Loss Mistake #7: ‘Healthy’ snack traps!
I love the resurgence of nuts as a snack. But if you’re not careful, unmeasured healthy snacks such as these can really add up in calories. For example 60 grams of nuts (just two of those small ‘nut’ boxes) has a higher calorie count than a full pasta dinner. Likewise, bliss balls and protein balls can also be a calorie trap. If they’re not portioned well or if you’re eating more than one (which is so easy to do), the high percentage of healthy fats will send your calories skyrocketing. Smoothies and juicing can also be a trap if you don’t account for the calories, natural sugars or fats from dairy or coconut they may contain.

THE FIX:
Keep your snacks higher in protein and portion into single serves so that you can grab them and pack them rather than eating out of a larger container. Things like edamame beans, veggie sticks and hummus, natural yoghurt and berries are all fabulous snack options.

Habits take time. So prior to setting goals, take a really good look at where you currently are and what behaviours are keeping you there. Then when setting weight loss goals, you can stay focused on changing the behaviour rather than reaching a number. Tracking what you are doing and reflecting often will help you to adjust your strategies as you go along. And remember, consistency is key!

25/12/2021

This Is The Secret To Good Health (And a Healthy Weight)!
Ok, here it is. The secret to good health and a healthy weight is….. carbohydrates! Bet you never thought you’d hear that! It’s controversial but it’s true, so let’s unpack it below.

Carbohydrates Are Fuel For Your Body
While carbohydrates have had a bad rep in the past (and actually still do to an extent, thanks to certain fad diets and the media), there really is no need to be hating on them so hard. In fact, carbohydrates (or carbs) are the primary fuel for your body – your muscles and your brain in particular. Of course, your body can use other sources of energy, such as protein and fat, but carbs are by far the easiest, most efficient and effective for your body to utilise.

There is also a big difference between carbohydrate heavy foods that are heavily processed (e.g. sugary cakes, syrups, lollies, white bread etc.) and those that are minimally processed and relatively close to their natural state. These include fruit, vegetables, legumes and wholegrains. You can guess which ones we want to eat more of and those we need to eat less of, right?

Minimally processed carbohydrates usually come packed with extra goodies for the body as well. Fibre for your gut and heart health, antioxidants for a strong immune system, vitamins and minerals for overall health.

The Different Types Of Carbs
Not all carbs are created equal – some provide greater benefit for your body and energy levels than others. Just as there are different types and qualities of fuel for your car, there are different qualities of carbohydrates. The best ones will keep you cruising through the day (as the energy is released slowly) and also take care of your insides (thanks to the fibre, vitamin and minerals that accompany them).

Here’s the fuel you want to be putting in your body:

Unleaded 94 (good carbs) – Wholemeal bread and wraps, white rice, pasta
Unleaded 95 (better carbs) – Wholegrain bread, brown and basmati rice, wholemeal/legume pasta
Unleaded 98 (best carbs) – Fruits, vegetables, legumes, oats, cooked-then-cooled rice and wholegrain pasta, quinoa
Also read: Free 12WBT Recipe: Zucchini Pasta With Lentils And Feta

Carbs And Exercise
When you add exercise into the mix, carbs become even more important. They provide the energy you need when you’re pumping through a high intensity workout. Muscles store carbohydrates as glucose so that you’re ready to jump, lift, pull, push, sprint, twerk and burpee at a moment’s notice.

Eating carbohydrates is an essential part of a balanced diet, that also includes healthy fats, quality proteins and leafy vegetables. These foods give the carbohydrates more mileage (slowly broken down, slowly released into your bloodstream) and keep you feeling satisfied throughout the day, which is an unbeatable way to stay in calorie deficit, or maintain a healthy weight and good health – inside and out!

25/12/2021

This Is How Often You Should Workout To Lose Weight
When it comes to weight loss, it can be tricky to ensure that you’re doing the right amount of exercise. Too much can lead to overtraining and too little means you achieve less of a result on the scales. So how much exercise is the right amount of exercise in order to lose weight?

According to the findings conducted by the American College of Sports Medicine (ACSM), the recommendations are that you get between 150 to 250 minutes of moderate to intense exercise each week.

Now, that could feel a little overwhelming for many of us who already have jam-packed weeks. So let’s look at a few different approaches to exercise to find what might work for you.

Little and often
If you’re time poor and you can’t find a decent block of time within your day, then based on the above recommendation, all it will take is 21 mins to 35 mins each day of the week. The beauty of doing it this way is that you are also creating a more regular exercise habit and it becomes a part of your daily routine. Your exercise might involve a jog, a power walk up some hills and stairs, a bike ride around the block or some at-home workout based exercises. For substantial weight loss, however, the ACSM recommends more than 250 minutes per week which equates to an average of 35 mins per day.

Longer and less frequent
Daily workouts may not be realistic for you if you work long hours, do shift work, have family commitments or a long commute. You may find that you exercise fewer days each week but you are able to work out for longer periods of time. If training 3-4 days per week, aim to train for 40-65 mins. You may head to a class in your lunch hour or allow time in the weekend for a longer run or workout. Bear in mind that it could be harder to build that exercise habit if you’re training less often.

Varying your intensity
This approach may provide you with more bang for your buck! If you’ve already got a good fitness base, then increasing the intensity of your workouts will help you to burn more calories in less time. Include speed or hill sprint interval training, HIIT sessions or circuits which allow you to work at a higher intensity. You also might like to mix things up by having some workouts be shorter and harder with some that are longer and easier.

Nutrition
This (of course!) plays a major role in weight loss too! So moderately reducing your calories combined with the above recommendations is likely to accelerate your weight loss results. And always remember, you can’t out-train a bad diet!

It’s important to know that everyone is different, so do what works best for you. Your training week doesn’t need to be perfect in order for it to be effective. But keep in mind, it’s consistency that matters most. So doing less but more often might be a smarter approach in building a long term regular exercise habit, to be able to lose weight consistently.

Happy training!!

American Cosmetic Surgery Clinic

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