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Weight Loss Articles — Page 2

From the category archives:

Weight Loss Articles

Here’s some good breakfast recipes from Uk Lifestyle:

b r e a k f a s t

Time after time, studies show that people who eat breakfast are routinely slimmer than those who don’t.  One of the reasons for this is because ‘breaking the fast’ of the night before with a healthy, high fibre, slow releasing meal really helps to avoid over eating throughout the rest of the day.

So, here are three ridiculously healthy, low calorie and high fibre morning meals that can all be made in minutes.

Orange, kiwi and ginger oats 
Don’t have time for porridge? Try this delicious little oaty number instead.  Packed with immune strengthening vitamin C, the slow releasing oats will help to keep your energised all morning.

Preparation time: 3 minutes
2 tbsp oats
1 kiwi fruit, peeled and diced
150ml fresh orange juice
1 piece of stem ginger finely chopped

Simply put the oats, kiwi fruit and chopped ginger in a bowl.  Pour over the orange juice and leave for a couple of minutes for the oats to soften slightly.

Nutritional information:

Kcal: 218
Fat: 2g
Protein: 5g
Carbohydrate: 44g


Tropical treat smoothie
Smoothies are always a winner at any time of the day simply because they are so quick to prepare. They are also a great way of increasing your intake of fruit and all the vitamins, minerals and immune boosting antioxidants that fruit contains.  You can use frozen or tinned fruits. Frozen are often cheaper than their fresh equivalents, require no peeling or chopping and instantly chill your smoothie.  If using tinned, look for fruits canned in their own juices rather than in sugary syrups.

Preparation time: 3 minutes
100g frozen mango pieces (available from most good supermarkets)
1 banana
1 passion fruit
1 orange, freshly squeezed to give 100ml of juice

Blend together the mango, banana and orange juice then stir in the passion fruit before serving.

Nutritional information:
Kcal: 175
Fat: 0g
Protein: 3g
Carbohydrate: 43g


Bacon, tomato and basil toasty 
Everyone loves a bacon sandwich and this is a really healthy, quick and easy to make variation on the same theme.  The combination of hot tomato, fresh basil and bacon makes a fabulous breakfast, lunch or supper.

Preparation time: 3 minutes
2 slices of stone ground wholemeal or wholegrain bread
6 — 7 cherry tomatoes
2 slices of extra lean bacon, pre-grilled or use sliced ham
2 teaspoons fresh basil leaves, roughly chopped
Salt and freshly ground, black pepper

Either pre-grill the bacon the night before or simply use sliced ham instead.  Pop the tomatoes on a plate and in the microwave for 1 minute and place bread in the toaster. Place the bacon on the toast, top with the tomatoes, sprinkle with the basil leaves and pop the remaining slice of toast on top – then tuck in.

Nutritional information:
Kcal: 218
Fat: 4g
Protein: 5g
Carbohydrate: 44g


Well, if you believe what they say in the newspapers, then Sofia Vergara prefers to do exercise to stay looking amazing rather than dieting. But then what do the papers know?

But there’s an interesting point here. What’s better, diet or exercise? The fact is, if you want to lose weight it doesn’t matter how much exercise you do, if you eat badly then you’re really going to struggle. By contrast, you can lose weight without doing any exercise at all as long as you reduce your calorie intake to less than you need each day. Around 1200-1500 a day will see you lose as much weight as you need to lose, safely and consistently.

But the best thing to do is to do both. 30 minutes exercise every day plus five or six small, well balanced meals a day is all you need to do to get in great shape, and if you do that then eating an ice cream now and again will do no harm at all.

Modern FamilyModern FamilyModern Family


I just read a very interesting article in Harpers Bazaar about Gwyneth Paltrow and how she manages to look so good at 39 years old.

So basically she works out for one and a half hours a day with a personal trainer, changing the exercise routines every ten days to get the muscle confusion I was talking about in my last article.

Now, that’s all fine and I think if anyone has the time to work out for an hour and a half every day, and follow a careful diet then you are going to look pretty good. In fact, when you see photos in the magazines and online of people with fabulous bodies, you can be pretty sure that they spend at least an hour a day working out and they will be following a very healthy diet.Gwyneth Paltrow

But this doesn’t mean that you have to do the same. Especially if you don’t do any exercise at the moment. When I started on my weight loss journey last year there was no way I could do more than ten or twenty minutes exercise a day, and to be honest I wouldn’t have wanted to even had I been able.

I think for a lot of people, the idea of having to do that much work, and change your lifestyle that much, to be healthy is so off putting that you’d never do it. But as I’ve proven over the last year,  just making small changes makes a huge difference over time. In the beginning I only ever exercised a few minutes a day, and that was easy enough to fit into my day and to enable me to get used to the idea of exercising a bit each day.

Now that I’ve lost my gut (mostly) and have a new goal of getting ‘ripped’, I have stepped up my exercise. Now I exercise for around an hour, five days a week. This is something I could never have seen myself doing a year ago, as I wouldn’t have been able to, nor wanted to. But that was fine.

So don’t feel like you have to workout like an athlete to get in shape. Start slow, set long term goals (years, not weeks) and take it one step at a time. You will get there as long as you give yourself the chance to do so, and for many people, myself included, jumping into a massive workout and going on a strict diet from the outset is just not going to work.


Muscle Confusion

February 6, 2012

So it’s been business as usual with good healthy eating and some exercise most days. Weekends still involve a bit of excess on both food and alcohol which always takes me back a step, so I lose in the week and put some back on the weekend, but as long as overall I’m moving in the right direction then I’m happy with that.

My next big goal is to get in even better shape by the time of my next vacation on 30th March, which gives me eight weeks to make some progress.

I’ve decided to step up the exercise as I’ve taken it pretty easy for the last year and am certainly fitter and leaner and probably ready to start ‘working it’ as they say. Again, I’m not going to force myself to do anything but I just feel ready to do it so why not?

I’ve been researching different fitness programs and from what I’ve learned the real key to getting good results is something called Muscle Confusion.

Apparently, if you do the same exercises all the time, your muscles adapt and become very efficient at doing them. That’s why they are so good at what they do. But this means that they require a lot more working to get the same gains as you would have got when you first started and often this is really difficult to do.

So what you have to do is change the specific exercises you do on a fairly regular basis. This means your muscles don’t get a chance to adapt to the exercise and are being constantly forced to work hard. This in turn means burning more calories and, if the correct nutrition is taken, more muscle growth, which is something I’m keen on, being a bloke!

So I’ll be having a go at some new things over the next few weeks and I’ll report on my progress as I go along.

Eight weeks and counting, lets see what happens.