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A fit body is not just for the beach

A fit body is not just for the beach

A fit body is for life, not just the beach.  If you have ever embarked on a dramatic weight loss diet to prepare for your beach holiday, you will know how difficult it is to keep that weight off.  Once you are away, you allow yourself to indulge. When you come back you find that the weight has come creeping back.  It feels completely unfair but when you look at what happens to your body on a ‘get skinny quickly’ programme, you will understand a fit body is for life, not just the beach.

Crash diets

Many people believe the way to lose weight is through crash dieting. Crash dieting means that you go on a low-calorie diet for a short period of time to shed weight.  A low calorie diet is one where you reduce the amount of calories you eat on a daily basis so your body is forced to breakdown tissue – muscle or fat – to provide your body with the energy it needs.  There are a number of problems associated with this ‘get slim quick’ method of shifting the pounds.  So here is The In-Sync Diet’s advice on how to have a fit body for life:

  1. Don’t crash diet if you want to stay slim and toned in the long term.  Often people want a quick fix where weight loss is concerned.  They drastically reduce their calories and as a result, lose muscle instead. This is because it is easier when energy is in short supply to use muscle as an energy source.  But really you want to keep hold of as you can because it will keep you burning fat long after your holiday.
  2. The smallest changes can make the biggest difference. Gradual changes over time can ensure that rather than yo-yo dieting, you are able to achieve sustainable fat burn over a number of months if you wish.
  3. Losing weight by making extreme changes to your normal diet will cause your metabolism to drop. Contrary to what many people think, your metabolism is not something you are born with that never changes. Eating well at mealtimes and exercising are both things that will keep your metabolism high.  But strict dieting will eventually cause it to drop because your brain wants to make sure there is still lots of energy coming into your body.
  4. Eating a thousand calories of broccoli is not the same as eating 1000 calories of ice cream. There are a number of vitamins and minerals you need to get from your food each day to keep feeling well and full of vitality as well as able to burn fat so focus on the foods that give you the most nourishment.
  5. Ditch the calorie counting. Calorie counting does not work and forces you to have an unnatural relationship with the food you are eating.
  6. If you don’t use muscle you lose it. The In-Sync Diet incorporates different types of exercise into a fat burn programme to make sure that you stay fit and healthy long after your holiday is over.
How to live longer and have more energy

How to live longer and have more energy

Whilst genes can load the gun when it comes to your health, lifestyle pulls the trigger. It is never too  late to make a few simple changes to your daily habits that can mean that you live a longer, healthier  life.

Learning from those who live longest

In Okinawa in Japan, where there are a high number of centenarians, women and men maintain an  extremely active lifestyle and may work until they are well into their 90’s. And in Northern Japan  whilst the men are in the fields or at sea, it is typically the older women who maintain the weaving  tradition that has survived as a cottage industry because of their hard work and dedication.  Both sexes are considered to be excellent examples of what it is to ‘age successfully’ because they  tend to avoid disease and disability, they maintain a high level of physical and cognitive function and they sustain an engagement in social and productive activities.

Set yourself goals

So you may be considering retirement but there is no reason why you need to sit back in your chair  and remove yourself from the world around you. Now is your time to set goals and become the  world-beating champion you have always wanted to be.

Keep fit with mini-workouts

Mini workouts are important throughout the day, whether it is running for the bus legging it up the stairs – you need to maintain a high level of activity. Don’t think just because you go to the gym three times a week that this can compensate for being sedentary the rest of the time because it won’t. And staying active within a club has the added bonus of being able to connect with other like-minded people who have the same goals as you.

Switch to nutrient-dense delicious meals at set times

Caloric restriction is another practice that is a guaranteed anti-ageing intervention. Dietary restriction produces changes in gene expression that can help prevent many diseases associated with getting older such as cardiovascular disease and cancer. But just because dramatically reducing your calories has been shown to extend lifespan it this does not mean you need to embark on a low-calorie diet for an extended period of time. Instead it is far better to reduce your meal frequency to two or three meals per day and ensure you are eating a nutrient dense diet rich in healthy protein, fats and carbohydrates from vegetables.

Make sure you’re getting your anti-oxidents

A nutrient dense diet will ensure you are consuming foods rich in antioxidants to help combat free radical damage that is implicated in the age-related chronic disease process. Health protective anti-oxidants can successfully delay disease and dysfunction and help you to maintain function well into your old age. And let’s not forget, it is so much easier slow down ageing than it is to treat disease and nutrient dense foods are your best medicine.

Evolutionary eating

The In-Sync Diet promotes evolutionary eating based on traditional foods that have an anti-inflammatory effect. We offer a plant-based diet rich in healthy protein and fats that are important as you age to ward off conditions associated with inflammation and will improve your energy levels and mood too. All in all, by eating nutrient dense diet, keeping mobile and taking part in social activities, you can retain your vitality and independence well into your senior years.

How to lose weight on holiday

How to lose weight on holiday

You have been working hard getting bikini-ready by losing weight and you don’t want to succumb to bad habits whilst you are away or come back with an extra tyre around your middle. The good news is there is plenty you can do to maintain a healthy diet and lifestyle and still enjoy your hard earned holiday.

If you’re worried about un-doing all your pre-holiday hard work, try our 8 ways to lose weight on holiday

  1. Don’t be tempted by airport snacks
    Airports and ferries can mean spending long interminable hours waiting around until you reach your destination. And there is often little to do but to snack on whatever catches your eye. Rather than eating little and often it is better to save yourself for a good slap-up meal that leaves you satisfied and you can sit and properly enjoy. Then don’t eat again until you arrive.
  2. Keep Hydrated
    Make sure you stay well hydrated if you are spending time in the hot sun, particularly if you have been partaking of the local brew the night before. Drink plenty of water when you first wake up and again when you feel a thirst coming on. Your body will therefore be able to maintain its vital functioning and you will be less likely to accumulate unwanted fat.
  3. Save alcohol as a special treat
    Drinking alcohol in the hot sun will dehydrate you and make you tired. Chances are it will also cause unwanted weight gain too. Aim to only drink alcohol with your evening meal. Alternatively if you do have that glass of rose during the day, have plenty of water before and afterwards.
  4. Get exploring
    Spend the most part of your day being active and try to avoid being rooted to the spot on your sun lounger for too long. Walk as much as you can and take the stairs rather than the lift. Hire a bike and take a tour of the local area and put on your dancing shoes in the evening.
  5. Keep an eye on your meals
    No need to avoid the hotel buffet, just reduce your meals to three or possibly two per day. You might get up and have a good breakfast and then not need to eat until you have dinner in the evening. Alternatively have a lighter breakfast and lunch and enjoy a more substantial meal in the evening.
  6. Don’t dodge full-fat
    Contrary to what you may have been told, eating plenty of healthy fat can be very useful to help you manage your weight. Go for a full-fat yoghurt at breakfast, enjoy an olive oil dressing on your salad at lunch and eat your evening vegetables Mediterranean-style gently cooked in olive oil in the evening.
  7. Treat yourself once in a while
    Don’t feel you need to deny yourself because that can lead to uncontrolled eating. Make sensible food choices at mealtimes, opting for the seasonal dishes that are on offer. If you do fancy a treat, just include it as part of your meal once per day.
  8. Try the local cuisine
    Enjoy what the local cuisine has to offer by trying their salads, vegetables and seafood. Avoid fast food options and sugary drinks including cocktails and spirit mixers.