Are you having problems controlling your hunger pains? Then fibre may be the answer!
Fibre has many benefits and comes in 2 types; insoluble and soluble, the recommended daily allowance for fibre intake is 18g with the average person only consuming 12g per day. Insoluble fibre is the one that helps keep us regular! Good sources of insoluble fibre come from the outer protective layer of plants, the skins of fruit and veg, wholegrain bread, unrefined wheat, rye, and wheat bran. Soluble fibre has been found to help reduce the levels of bad cholesterol so great for those with high cholesterol and for reducing the risk of heart disease, good sources are found in beans, barley, broccoli, prunes, apples, citrus fruits and oats.
But why use fibre as a weight management tool or to prevent hunger pains? Well, fibre slows the entry of glucose into the bloodstream which leads to lower levels of insulin, insulin is responsible for turning excess carbohydrates into fat therefore less insulin equals less fat storage. Fibre tends to be less processed than other foods therefore containing less fat, sugar and additives which means less fat is consumed and a far healthier option. The brain takes 20 minutes to register that you are full, fibre takes longer to eat resulting in feeling fuller whilst still eating therefore you will eat less.
So to add bulk to your meals without adding extra calories and to feel fuller for longer add more fibre to your diet!
Ps, don’t go over board as too much will have you sat on the loo for days!
Everyone has a goal for their fitness whether it is to lose weight, build muscle, tone up etc, to achieve this goal we need a programme which is designed specifically with the goal in mind. Programmes need to be set so that the goal will be achieved without risk of injury and drop out of adherence to achieve this variety is vital. I know specificity is required, for example a long jumper would need to practice his long jump to perfect technique, but he wouldn’t just do the long jump for his training he would use the gym, the track, the pool and other training methods in order to help him achieve a greater distance. In other words he would cross train. Cross training not only helps with other areas of the sport such as muscular strength and endurance it also helps prevent against injury.
So for the general public that want to ‘lose weight and tone up’ or ‘get fitter’ why should they cross train? The answer is simple you cant just run on a treadmill and expect to lose weight you need to add resistance training, take part in classes, interval train, use the pool and generally add variety to your programme. Without variety your body will very quickly become used to the exercise/activity its doing and your progress will plateau. If you keep ‘surprising’ your body this will result in a boost in metabolism (great for fat loss) and overload (we need to overload the body to make changes happen).
As I said earlier variety in your exercise programme also helps prevent risk of injury with particular reference to repetitive strain injury and overuse injuries. If you continued to do the same exercise or programme not only would the body become used to that exercise it would also start to overcompensate or cheat to make the exercise easier leading to injuries and plateaus.
To keep achieving your goals remember variety is the spice of life!
ps. read the testimonial on my website for living proof that variety works!
As we are still in summer and the sun is coming out again I thought I would let you all know about the added benefits of exercising outside. The best reason for exercising outside is that it burns more calories! Wind resistance itself can help to burn upto 10% more calories than exercising indoors, not to mention the effects of ground reaction forces which not only requires more muscles to work to overcome this but natural variations of terrain also help shape and tone legs and butts due to the increase of muscle recruitment. The changes in terrain also help our proprioception (balance/ reactions etc) as our bodies have to adapt and react quickly to the terrain to avoid falls and injuries.
Getting out in the fresh air is also good for us as it has been estimated by the Environmental protection agency that indoor air is twice as polluted as outdoor air. Therefore being outside is the best option for respiratory and circulatory benefits as well as for weight loss and toning. Exercising outside will also provide us with a good dose of vitamin D. More than half of British adults are lacking in vitamin D, so getting out in the sunshine will boost our levels as sun is the best source of vitamin D.
The charity MIND conducted a study in 2007 which showed that exercising outside improved self esteem and increased good mood in people that suffered with depression. Exercise and sun increase levels of serotonin, lack of serotonin is thought to be a cause of depression so an increase in serotonin can only be positive.
So exercising outside is not only great for our bodies it’s also great for our mental state too, so get those trainers on and get out there!