Key Components forSuccessful WeightControl

Overweight LifestylesIn order to prevent weight gain and to aid a reduction in weight

avoid the triggers

encourage optimal health

Obesity is a sign of malnourishment

seek nutrient dense foods

Insulin OverloadInsulin is a potent fat storing hormone

Insulin levels need to be controlled if body fat loss is going to occur

Carbohydrates provide the greatest stimulus for insulin release

Starchy CHO should be significantly reduced or avoided altogether

Need to reverse the effects of insulin resistance

Starchy CarbohydratesIncludes the following foods:

Grains and grain products -wheat, buckwheat and spelt flourbreadspastriespastacereals and cereal barsricePotatoes, fries & crispsSweet PotatoesYams

Avoid foods with GL over 15 and moderate foods with GL from 10 15Non-starchy CHO usually have GL lower than 10

Sugar & Processed FoodsIt is also necessary to reduce the amount of sugar in the diet

Avoid and/or reduce:confectionerymilk chocolateice creamssweet dessertssoft drinkscommercial fruit juiceslow fat yoghurts / drinks

SweetenersDo not be lured by artificial sweeteners have been shown stimulate pre-emptive insulin response

Avoid:aspartamesaccharinacesulfame Ksucralose

They also generate many undesirable negative side effects

Satisfying AppetiteMany diets fail because people lose the never ending battle with their feelings of hunger

Diet world talks of suppressing, fighting, tackling and curbing hunger as though its wrong

Hunger and appetite are natural, yet complex mechanisms that should be listened to, not ignored

Trust the body is urging you to be healthy not leading you on the path of self destruction

Satisfying AppetiteNeed to act on hunger early

Longer the wait the more desperate the reaction will become and the worse the choices will likely be

Develop routine eating habits (Ghrelin response) aiming for 3 meals day

Satisfying AppetiteThe complex feedback mechanisms of the body are always monitoring the needs and demands for nutrients in all bodily systems

Lack of nutrients will stimulate the desire to source those nutrients lack of satiety and craving

Food must be high quality and nutrient dense in order to provide adequate needs for optimal health

Organic Food to StartOrganic agriculture honestly followed will supply better quality nutrition

No pesticides, herbicides or fertilisers Minimal use of food additives No genetically modified organisms Food integrity maintained

This is only a starting point not the end objective

Organic foods can still be processed and their nutrients destroyed

Organic Nutrition at its BestWhere available and possible seek out the highest standard in farming Biodynamic agriculture (www.biodynamic.org.uk)

Although many guidelines are stipulated under organic and biodynamic farming always ask:

Grass fed meats (beef, lamb, venison) Free range pork Pasture raised poultry & eggs Natural ocean/river caught fish Whole food seasonal fruit & vegetables Full fat dairy (non-homogenised) Cold pressed oils (coconut, olive & flax) Celtic or Himalayan salts

This course is supported by www.naturalfoodfinder.co.uk A free resource to locate nutrient dense foods in the UK

Minimising Oestrogen DisruptionIt is important with gonadal, pear shaped women to reduce the oestrogenic load on their bodies

avoid soy products (phytoestrogens)

avoid plastic packaging (xenoestrogens)

organic foods only (pesticide disruption)

avoid hormonal contraceptives

Overcoming Stressful Weight GainRegular stress may cause low adrenal and thyroid function lead to central weight gain

Common eating habits stimulated by a physiological inability to cope with stress:

lack of morning appetite reach for coffee/tea

cravings around 10am, 2pm and 4pm hypoglycaemia

sugary or salty snacks preferred, usually refined

may often feel thirsty - regular tea/coffee/water

may crave chocolate magnesium deficiency

Nutrient Support for StressThese measures should be introduced gradually and targets sets to achieve complete compliance

food quality is an absolute must!

proteins / fats and CHO eaten at every meal and every snack (if snacks needed)

introduce breakfast and gradually improve the quality and quantity

strongly recommended that proteins / fats are quality animal sources

Nutrient Support for StressThese measures should be introduced gradually and targets sets to achieve complete compliance

eat plenty of organic vegetables combined with traditional fats butter, lard, coconut & olive oil

ensure regular use of natural, unprocessed salt

fruit consumption should be limited focus on low GL fruits up to 10% diet

avoid / reduce sugar, caffeine, chocolate and refined flours

Steps to Stress ReductionSteps should be taken to try and reduce unnecessary stressors

take time out to eat engage parasympathetic responses that aid relaxation and digestion

create habit of earlier sleep patterns be in bed by 10pm when possible

try not to over schedule personal or family life

plan in some personal, restorative time each day

Extra Steps to Burn FatThere are a couple of additional measures that can be taken to help improve the reduction of body fat

Essential fatty acids should be taken in a balance of 1:1-2 3:6

EFAs should be taken at moderate levels comprising only 4% of daily caloric requirements as found in primitive man

EFAs in balance help to reduce over-active inflammatory response and fluid retention which will contribute to weight loss and appearance

Extra Steps to Burn FatIncrease intake of medium chain triglycerides (MCT) in the form of lauric acid, found in abundance in coconut oil (69%) and in small amounts in butterfat and palm kernel oil

MCTs are gentle on the digestive tract as they do not need the catabolic action of bile, unlike other fats

MCTs are readily utilised for energy and highly unlikely to be stored in adipose tissue

MCTs have been shown to boost metabolic rate and increase thermogenesis (heat output)

Extra Steps to Burn FatIncrease intake of medium chain triglycerides (MCT) in the form of lauric acid, found in abundance in coconut oil (69%) and in small amounts in butterfat and palm kernel oil

MCTs are burned off 3 times faster than other common long chain fats

MCTs have been shown to increase the rate of body fat oxidation

Journal of Nutrition, 2002 published that MCTs increase energy expenditure, (and) may result in faster satiety and facilitate weight control.

1993 Melby et al.

Tested RMR after intense resistance training and compared to pre-exercise levels

2 hours after O2 consumption up 11-12%

15 hours after RMR increased 9.4%

Strenuous resistive exercise may elevate post exercise metabolic rate for a prolonged period and may enhance post exercise lipid oxidation. Optimal Exercise to Burn Fat

2003 Borsheim et al.

Studied excess post exercise oxygen consumption (EPOC)

the absence of sustained EPOC is consistent with low exercise intensity

a prolonged and substantial EPOC found after hard exercise lasts for several hours after exercise

An increased rate of triglyceride/fatty acid cycling and a shift from carbohydrate to fatafter exhaustive aerobic exercise.Optimal Exercise to Burn Fat

2008 Trapp et al.

Compared 15 weeks of high intensity intermittent exercise (HIIE) vs. steady state exercise (SSE)

HIIE three times per week for 15 weeks compared to the same frequency of SSE exercise is associated with significant reductions in total body fat, subcutaneous leg and trunk fatin young womenOptimal Exercise to Burn Fat

Weight Management Trying to work in harmony with the human body

Dont talk about weight loss as a future event

Set the intention and talk about it in present tense

Successful weight management is a side affect of nourishing, satisfying, healthy eating habits!!

*Premier Training has officially teamed up with the Natural Food Finder to help students find high quality food products to support the recommendations within our courses.