Posts Tagged 'motivation'

Weight Loss 101: Cut the Nonsense and Get Back to Basics

Working in the Australian health and fitness industry, I find it quite concerning the amount of weight loss nonsense that gets promoted by many supposed ‘experts’. This often leaves the consumer frustrated, confused and lighter in the wallet.  So here are my updated and foolproof weight loss steps. Best of all they are not tainted by self-interest. I don’t have any supplements to sell you, don’t mind if you have a trainer already and couldn’t care less if you say thank you.

STEP 1: First throw out all the stupid diet books, pills and shakes that the fruitcake Naturopath / Clinical Nutritionist / Nutritional Medicine hippie at the health food store sold you. Also, unless you are pregnant or have a specific medical issue it is unlikely that you need to take vitamin or mineral supplements. And incase you are wondering, this includes the Juice Plus+ supplement you were tricked into buying for you and your family.

STEP 2: Ignore anyone spruiking a very restrictive diet regime. These people are often found at your local gym where they preach the supposed benefits of their latest diet. Their enthusiasm for their regime ebbs and flows, depending on how convinced they are that they have found the silver bullet they were looking for. Unfortunately much like Santa the silver bullet does not exist.

STEP 3: Start keeping a food diary until you get your diet under control. Write down everything that goes in your mouth, if it is food or drink it has to be written down.  Make sure you write down everything you consume as you do it. If you wait to the end of the day you WILL forget or underestimate how much you had.

STEP 4: Examine your food diary and aim to improve your diet gradually. Eating well isn’t hard but it takes a little commitment. Start by reducing portion sizes, increasing fruit and vegetables, cutting out high sugar/ high fat foods, reducing alcohol consumption and drinking more water. If you are unsure how to go about healthy eating and need some specific guidelines see the Federal Government’s Healthy Eating website.

STEP 5: Get off your butt and get moving! It doesn’t matter what you do, the best exercise is one that you enjoy and will keep doing in the long run. Start slowly and gradually increase the frequency and intensity of your exercise sessions.  If you have not been physically active recently or have any health conditions I recommend you consult your doctor first.

Best of luck and let me know how you go!

– Chris Vavakis

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Top 5: Winter Exercise & Nutrition Tips

1. Buddy up

Having a training partner with similar goals will help push your training to the next level. It will also stop you hitting snooze on those cold mornings when exercise is the last thing you want to do.

2. Keep a daily food diary

It’s hard to stay on track when the weather is wet and miserable. Write down everything you eat and drink throughout the day. This will help you stay accountable and may well be an eye opener. Research consistently shows those who keep a food diary lose more weight than those who don’t.

3. Plan for the weekend

It can be difficult to eat well and pass on having a few too many alcoholic drinks when socializing with friends. But you don’t have to miss out if you plan for it. Being strict on yourself during the week will allow you to have some fun on the weekend and still reach your goals.

4. Exercise indoors

The cold and wet weather is not an excuse to give exercise a miss. Exercising in the comfort of your home is both cheap and effective. Why not purchase or hire some home fitness equipment or even an instructional exercise DVD.

5. Personal Training

Book some training sessions with a reputable personal trainer. A good trainer will help you achieve your goals in a safe and timely manner. Many will also come to your home or office during the cold and wet winter months.