Dieting? Don't bother, it doesn't work!

It's obvious, every one knows that if you eat less calories than you expend, you will lose weight, right? WRONG. Yes, in the short term, cutting calories can help you to lose weight, and for some people who eat thousands of calories a day and are obese, cutting calories can make a huge difference. However, for the majority of people who are overweight or would like to lose a few extra pounds, cutting calories is not the answer. The reasons for this are several and fairly complicated, so here it is in simple terms.


If you cut calories, your body will attempt to "survive starvation" by storing everything that you eat as fat.

The key to weight loss and long term weight maintenance is a raised metabolic base rate.

Exercise and good nutrition go hand in hand, one without the other is like trying to run a car on an empty tank of fuel, it will get you so far but eventually the car will stop, and probably end up in a worse state than it was before. That's what happens when you diet or exercise alone, you will get so far, but eventually reach a plateau and often, put all the weight back on and more.


So, how do you raise your metabolism so that you can lose weight and maintain health for life? The key is lifestyle; adopt physical exercise and good nutrition as a way of life and the bi-products will be a healthy mind and body. Follow these 5 steps and you will notice the difference in how you look and feel. But remember, it won't happen over night, it will take time, which is why so many people diet because they want a quick fix and don't have the motivation and dedication to put the work in, the work that is required to see, and keep results.


1. Include Strength training in your workouts - Muscle mass is important, a person weighing 70kg with a low body fat percentage will require more calories daily (so can eat more without putting on weight) than a person weighing 70kg who has high body fat, as lean muscle burns 3 times the amount of calories than fat.
2. Exercise every day - 2-3 sessions per week should be high intensity, the remaining sessions should be moderate and even fun. This includes activities like walking, cyclying, canoeing, climbing etc.
3. Limit processed foods -(Breads/pastas etc) Ideally, you should completely avoid them, but that can be very difficult so limit them to 2 days a week, the 5 on 2 off rule allows you to enjoy your treats! However, sugars and sweets are pure glucose and can only lead to fat storage, cut them out!
4. Eat lean protein with every meal - It is something you will hear us say often. Protein, unlike carbs will not be stored as fat and will build and repair muscle, essential for a high metabolism. By the way, that includes breakfast which you should NEVER skip, it kick starts your metabolism.
5. Include as much FRESH fruit and vegetables as you can. Your body really is a temple, and what you put in it matters. It has been proven that eating certain fruit and vegetables can prevent diseaes such as cancer, so you really are eating for health.

The last point to make is about Caffeine and Alchohol. Neither are essential for your body, infact both are drugs that are a kind of poison to the body. If you must, moderation is key, but if you really want to be as healthy as possible, avoid both completely.

It may sound like a tall order, but as you gradually make the above changes, you will feel the difference and they will soon become habit, and you won't ever have to worry about your "diet" again!