Get It Done: My Plan, Your Goal: 60 Recipes and Workout Sessions for a Fit, Lean Body. Bradley Simmonds

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1 WEIGHT LOSS

      Weight loss is a goal for hundreds of thousands of people everywhere. Many people struggle to ever reach their goal because bad habits and temptation always get the better of them. Some people starve themselves or over-exercise to lose weight quickly, but as this punishing lifestyle is unsustainable they can’t keep the weight off, so their weight fluctuates, creating an unhealthy cycle. If this is you, then keep reading. My sister’s journey may give you the inspiration you’re lacking. Connie went from a size 16 to a healthy size 12 in just 12 weeks by following my food and fitness plan.

      Connie loved sport throughout school and had never been overweight. But aged 18 she went to university, where she threw herself into the lifestyle of drinking and eating cheap processed food. She then got herself a 9–5 job when she graduated, where she sat at a desk (with a snack drawer) all day and, finally, she had a long-term boyfriend who wasn’t healthy at the time either. She admits these were all contributing factors to her gradual weight gain over the last 5 years. Nevertheless, when it came to doing something about it she always had an excuse, the biggest one always being: ‘I am perfectly happy the way I am’.

      I knew she wasn’t deep down. I knew she longed for her old body back. She would hide herself in big baggy tops, day or night, and never wanted full body pictures taken. She would have weeks or months of trying to lose weight, but nothing really lasted because she wasn’t consistent. I had to figure out what would motivate my sister to lose weight so that she could become happier and healthier.

      Connie had a year of stomach infections and in the end they became the trigger to her change of mindset. She was sick of feeling unhealthy and wanted to feel good again because it was affecting her mood and productivity at work. Once we established this, Connie was more willing to admit that she wanted to look and feel better.

      THE SOLUTION

      FOOD

       1 CUT OUT SUGAR

      One huge factor contributing to weight gain and obesity is sugar. Sugar has so many negative effects, mentally and physically. It is addictive and makes us fat! Studies have shown that sugar is even more addictive than illegal drugs like cocaine, yet sadly the majority of convenience foods, jars and snacks found in supermarkets and cupboards are riddled with it.

      Sugar avoiding tips:

      • Cook everything from scratch to avoid added sugar or hidden sugar.

      • Empty all cupboards of sweet treats and processed foods.

      • Don’t go food shopping hungry – if you don’t buy it, you can’t eat it!

      • Use sugar alternatives such as dried fruits or honey (in moderation).

      • See sugar as something damaging to your body rather than a treat.

      Many products that are FAT FREE are full of sugar; it’s a marketing tool to suck you in to believing you’re eating a healthy alternative. This is why I get frustrated with diet clubs; the treats they recommend tend to have no fat but loads of sugar, which means the weight loss is solely focused on appearance and not health and isn’t a long-term solution.

      Why does sugar make you fat? Sugar is a molecule that the human body does not produce and therefore is not a natural part of our metabolism. The only cells in the body that can make use of it are liver cells – these cells turn the sugar that we eat into fat (so not a very productive use). This fat is then distributed around the body. Therefore, because our bodies have no use for sugar, the more sugar you eat, the more fat is produced by the liver.

       2 EAT LESS BAD FAT AND MORE GOOD FAT

      Put your hand up if you’re scared of the word FAT!

      We usually associate it with being overweight, but it’s actually an important source of energy found in food.

      Fat is made up of amino acids, which are either saturated, polyunsaturated or monounsaturated, depending on their chemical structure. Some of these amino acids are essential to the human body and others are actually quite damaging to our health. This is why some fats are referred to as GOOD fats and some are labelled as BAD fats.

      A really important point to remember is that regardless of whether fat is ‘good’ or ‘bad’, both provide the same number of calories (1g = 9kcal). So too much of any type of fat can eventually lead to weight gain, something we should be mindful of even when eating ‘good’ fats.

      So if all fats have the same calorie content, what makes a bad fat ‘bad’, and why should you care?

      Bad fats. Croissants have become one of the UK’s most popular grab-and-go breakfasts. They’re convenient and easy to eat on the morning commute. The catch? Each one contains around 11g of saturated fat. If you’re a woman, that’s half of your recommended daily allowance! If you’re a man, that’s one third. All in a couple of bites you probably didn’t even think about or stop to enjoy.

      Other foods high in saturated fat are butter, cheese, cakes, biscuits, fried food, fatty cuts of beef, lamb, pork and poultry skin. Too much of any of these can cause health problems such as high cholesterol, which, if not treated, leads to more serious illnesses like heart disease or stroke.

      By swapping that daily croissant for yoghurt, oats СКАЧАТЬ