1. The healthiest, most sustainable diet is the ‘No-diet Diet’ meaning instead of focussing on removing foods and cutting calories, its healthier to concentrate on cramming more healthy food into each meal. You are what you eat ! Avoid processed, commercially farmed foods. Just eat real, organic wholefoods. You’ll find that when your body has all the nutrients it needs, you’ll not crave the bad stuff as much.
  2. Everyone is biochemically unique, i.e. we’re all different, like our fingerprints and therefore no one diet is going to work for everyone. What might work for your friend may well have absolutely no affect on you and could even make a third person feel worse. Work out what’s right for YOU.
  3. Try Metabolic Typing® for more accurate macronutrient (protein:fat;carbs) proportion recommendations to fuel YOUR body, meeting your own personal requirements and learn how to listen to your body and correctly interpret the messages it’s constantly trying to give you.
  4. Avoid shortcuts, don’t starve yourself - be cautious of skipping meals and fasting diets. Starvation can stress your body and put it into a catabolic state (survival mode), meaning you’re more likely to lose important lean muscle mass, which causes your metabolism to slow and tends to increase the storage of body fat over the long term. Slow and steady weight loss is a much healthier approach.
  5. Often, weight loss from starvation (fasting) or calorie restriction creates a metabolic and hormonal imbalance and the weight is quickly put back on plus some extra when you start eating properly again (Yo-Yo dieting). To be able to burn fat and keep it off over the long term, requires a balanced approach - A personalised diet, exercise and lifestyle plan which addresses your own individual needs will re-balance your body, allowing it to function properly again and maintain a fast metabolism.
  6. Don’t count calories. You could quite easily survive on 1500 Kcal of Mars bars per day but it doesn’t make you healthy !! Forget about calories and focus on eating an appropriate blend of macro-nutrients (proteins, fats and carbohydrates) and getting more micro-nutrients (e.g. vitamins, minerals & enzymes).
  7. Fat loss is about balancing your hormones (eg insulin, thyroid, adrenal hormones etc), and increasing your metabolism ! Dieting often disrupts peoples hormone levels, placing excessive physiological load on the body and ultimately slowing your metabolism. Remember, all hormones are made from fats, so make sure you include some good fats if you want to find balance and increase metabolism again !
  8. Losing weight doesn’t necessarily mean losing body fat. You could quite easily lose muscle and bone due to being in a catabolic state without burning any fat if your body perceives itself as being under threat (survival mode). Conversely, gaining weight doesn’t always mean gaining body fat.
  9. Often when you start exercising you initially gain weight due to an increase in muscle mass and bone density but that doesn’t mean you’re getting fatter ! Throw your bathroom scales out because simply monitoring your ‘weight’ is a poor indicator of success when it comes to becoming leaner. Weight is just a force that your body exerts on the ground. It doesn’t tell you anything about body composition.
  10. Keep your gut healthy ! You are what you absorb. Its all very well eating lots of nutritious wholefoods but if your digestive system isn’t fully functional you’ll have a hard time assimilating the nutrients.
  • Duncan Edwards BSc (hons)
  • Director, Bodyguards Health & Fitness, Jesmond, Newcastle
  • Corrective Holistic Exercise Kinesiologist, Holistic Lifestyle Coach, Metabolic Typing Advisor & Personal Trainer
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