The 7 barriers that are stopping you from losing weight!

Are you one of the frustrated millions that are doing everything right according to the books your read, magazines and health gurus but still the fat won’t leave you alone?

So you live a healthy lifestyle, you exercise 3 times or more a week either at the gym or an exercise class such as a Bootcamp. You eat healthily, eating protein and vegetables and small amounts of low G.I carbohydrates you let yourself go a little at the weekend with some processed foods and alcohol, BUT still the fat stays!

There does not seem to be any reason for it. FAT should be melting off you. Below I have 7 reasons that it may not be shifting. It’s important to get the lifestyle basics right as getting these wrong can ruin your weight loss efforts, leaving you de-motivated and depressed.

So here we go, the 7 basics that you need to get right on top of your exercise and diet.

STRESS No. 1

Stress can be a massive barrier when it comes to weight loss. I do know people who lose weight when they are stressed. These people usually lose their appetite. This often leads then to putting more eight on than before the stress started due to the shutting down of their metabolism.

Other people use food to comfort them in their stressful situation. People tend to comfort themselves with high calorie foods often high in sugar foods that turn quickly to FAT. This type of food increase the stress on your system and in the long term leaves you more tired and even less motivated!

On a deeper level continued stress plays havoc with you hormones. This in turn plays havoc with your blood sugar making it harder to lose weight and increasing your risk of getting ill.

Lack of sleep

How much sleep do you get? Are you getting 8 hours or are you getting more like 5 or 6?

Ask yourself why you are getting so few hours of sleep. Is it because your life is so full of things that you work right up to the moment you go to bed or are you watching TV when you should have switch the box off and gone to bed. ‘Just until the next adverts, just till the end of this one, I’ll be ok tomorrow I’m used to it’….. What do you say to yourself?

Whether you’re busy or watching TV sleep is a very important to your health. It ties back in with stress and hormone disruption and therefore blood sugar level and your immune system.

Sleep is also important for other reasons as both physical and metal repair happens at this time. Between 10pm and 2am is when your body concentrates on physical repair of the body. After 2am the body focuses on mental repair. A lack of sleep means that you are missing out on parts of the repair system of your body.

Whether you’re watching TV or busy working, not getting enough sleep places STRESS on your body, which disrupts hormone balance, blood sugar levels and immune function. The impact of this will have to wait for another newsletter or blog as you can write whole books on the subject.

Just remember, when you’re tired you are more likely to reach for sugary snack as a pick you up!

Emotions

Do you comfort eat?

Emotions have a big part to play in weight loss and weight gain! Arguing with a loved one, bad day at work, your friend have lost weight again while you struggle or are you pissed off with yourself for failing at your diet again and pigging out!

When you’re depressed, run down or unmotivated do you comfort eat?

Comfort eating does makes you feel better but for how long, 5 mins? Not only do you have the bad day going around in your head you now have the added extra of the guilt of having the comfort food and failing on your diet again! You are also likely to suffer sugar blues on top of feeling bad as 20 to 60 minutes later your blood sugar level drops leaving you with feelings of hunger, irritability and depression. It must be time for another sugary treat!

Low Self Esteem

The way you feel about yourself has a massive impact on the way you act and what you say to yourself. Do you have more respect for others then you do for yourself, care more about other people’s health than your own?

You would never say the things you say to yourself to other people. So why do you think it is ok for you to speak to yourself in that way?

The more you say these things to yourself the more they become true as you will find ways to prove it to yourself! This will lead you to making the wrong choices regarding your food, exercise and lifestyle.

Boredom

I bet you have noticed that when you are busy and focused on the job in hand, you never think about or feel the need to eat! BUT, when you are lazing around and bored you feel hungry and the need to pick, the chocolate or biscuit tin calling your name!

Just like with emotional eating your boredom only subsides for the amount of time it takes to eat the treat, as soon as you have finished your back to thinking about the nibbles again. Often when you start this type of nibbling you don’t stop until there is nothing left, when the whole packet has been consumed!

Social events

Social engagements are one of my client’s favourite excuses for not sticking to a diet plan. Many see it as the ultimate get out!

Not so my friends!

Treating yourself at every opportunity is never going to be conducive to your health and weight loss. I’m not saying that you should never treat yourself but if you a regular social eater then be selective.

• Is it your birthday?
• Is it Christmas?
• A special calibration to mark a promotion or an achievement?

If the answer is no then why are you acting like a glutton? Everybody should have a cheat day but I know people who go out to dinner 3 – 4 times a week and go out for lunch 3 – 4 times a week.

Again I’m not saying don’t go, I’m saying pick your meals more carefully with an eye on your waist and your health. I normally ask restaurants to change things on my plate and very rarely have any problem; I find that 9 times out of 10 they are very accommodating.

The 7^th Barrier

There is only one barrier left to cover today and it’s the hardest one so I hope that you are sitting comfortably. It’s the hardest thing to admit as we tend to hide behind other barriers as excuses but really they all come down to one thing……… YOU!

All the barriers above lead to one thing, the wrong food choices. You are the one making the choices, so the only barrier is YOU!

You can lose weight, improve your health get fit have boundless energy as you have the choice of what to eat and whether to exercise.

Sometimes there are underlying health problems that can get in the way of weight loss. problems that do not allow easy weight loss, but these are for another day!

Committed to your success,

Don’t let YOU get in YOUR way

Keith and Amy

54 second video of our weight loss boot camp in Berko

The other Wednesday day I got my little camera out so that I could give you a real short snap shot of how well these ladies are doing at Bootcamp.

This session was awesome they all worked so hard and were so focused I’m sure some of them lost a pound or two just in this workout!!!!

I know that some of the moves are a little extreme but if you look closely you’ll find that everyone is working to their own ability.

Our boot campers build their exercise complexity carefully over time. We always offer options for people who are new to exercise or have injuries as you will find on the Bootcamp website, just check out the testimonials and then come meet the people!

Enjoy 52 seconds of other people doing the hard work!

Fast Tube by Casper

This stuff work and works fast so come and try out the Bootcamp. Click here to find out how you could have 2 weeks of training for £1 with us!

Click Below;

Boot camp Berkhamsted

Starving in Africa or Obesity, Heart Attack and Diabetes?

I’ve just been having lunch with Clare, steak and salad with olives and avocado, Mmmmm are you jealous?

It was awesome but I’m not writing to give you a case of the green eyed monsters, I want to make you think about your eating habits?

Clare had too much food on her plate for her to finish so she asked if I wanted any.

“No I’m just fine,” I replied.

“Keith, there are children staving in Africa,” she replied in an almost monotone voice.

“And your dying to have a heart attack or diabetes,” I replied.

Clare blinked slowly and then a light went on inside…. “You have got to turn that into a blog!” she said!

So here we are….

There are children staving in Africa and other countries for the want of a good meal but there are also hundreds of thousands if people in developed countries dying from diseases of over eating every day.

In the Boot camp, Personal Training sessions and the Personal Nutrition course food is a major subject day in and day out. Not only do we discuss what we should and should not eat but also our psychological and behavioural attitudes to food.

There are many things that come up time and time again such as depression and comfort eating, the feeling of loving or looking after your loved ones or demonstrating your love for them through food treats, but the biggest one is the inability to leave food on your plate due to a few simple words that have been said to you as children time and time again.

You have to finish your dinner, there are children staving in Africa!!!!

If there was a way of measuring the health effects of a few simple words I’m willing to bet that this sentence is one of the most deadly!

Think about it!

Committed to your success

Keith, Clare and the Team

P.s 3 body fat scales sold already!!!

To Find out more and get yours click here

Trust a scientist? Not as far as I can throw him, and I have strained ligaments in my back at the moment!

This is a true, on Monday at 5am, yes 5am! Lifted a weight at a funny angle, quite a heavy one I might add and I have strained the ligaments in the middle of my back. For those of you in the know, my thoracic spine!

So I’m not superman, which up till this point I was thoroughly convinced that I was, but according to clients I’m still a Disney character! Mmmmm…..

Enough about me! On to the lipid hypothesis and scientists!

This post is article 3 in my cholesterol series. Today we are going to look at fat and it’s role in health and heart disease. If you have not already you may wish to read articles 1 and 2 first so that you don’t miss out anything.

Article 1 – The-truth-about-cholesterol-part1

Article 2 – The Good, The Bad and the Ugly

Ready?

Let us then look at the lipid hypothesis

What is a hypothesis?

A hypothesis is a theory, suggestion or supposition. It is what somebody thinks should happen and it is then either up to them or others to prove whether this theory is right or wrong. This is how a scientific experiment is started. The scientist starts with a theory and then does a test to see if his theory is correct.

If he/she was correct then the theory becomes a fact, if they weren’t then it is a disprove theory and the result’s become the fact.

Or so you would think, but not in the case of cholesterol and the lipid hypothesis. This is the theory that can’t die no matter how many time’s it is disproved!

What is the lipid Hypothesis?

This is the theory that Saturated (animal) Fat intake is directly linked to blood cholesterol levels, this in turn causes arthrosclerosis (build up of plaque in the arteries), resulting in a heart attack or coronary heart disease (CHD).

This theory sound’s great, right and accurate, but remember it’s a theory until proven to be fact.

And this is where it falls apart…..

We can start by looking at the archaeological record and evidence gathered from surviving hunter gathers. Here we find that animal products, fats have been consumed in far higher quantities as we evolved for the last 3 million years than are consumed now. In fact an average 80% of our daily calories used to come from animal fats.

Dr Weston A Price studied the health and diets of un-modernised tribes back in the 1920 making very detailed findings of diet, health, disease, bone structure and longevity and found time and time again that tribes had a high fat, high protein diet but very low levels of illness and almost no incidences of premature heart disease or stroke. (1/2)

We look slightly deeper at this research in these 2 books on the Personal Nutrition Course

We can trace the origins of the Lipid Hypothesis theory back to 1953 and a study performed by Ancel Keys at the University of Minnesota. Ancel Keys constructed a graph that compared death rates from heart disease with total fat intake in from 6 countries and plotted a correlation between the 2 factors. What he did NOT do was publish the data from all 22 countries that was available to him.

Why not I hear you ask….. Because if you used all the data, it does not show a correlation between high fat intake and coronary heart disease!

Population comparison studies are often fatally flawed.

Calories from fat tend to be more expensive, so the countries that eat more fat also eat more sugar, smoke, drive cars and have DVD players and satellite television. If you look at the studies you could plot the incidences of heart attack against number of TV’s owned and you’ll see that in countries where a high % of the population own TV’s they also have high incidences of heart disease.

Does that mean that having a TV is a risk factor for heart disease?

I have to be honest and say that personally I think the haunted fish tank (TV) is a risk factor of heart disease due to lifestyle decisions it makes us make! But just owning one is not and does not cause heart disease.

So In summary, population comparison studies are great for highlighting RISK FACTORS, but do not prove a hypothesis. They are even less usable when 17 out of 22 (77% of the available data), is left out.

But let’s not stop with one study, let us take a look at some others.

Experts assure us that the lipid hypothesis is backed by scientific proof, but there is very little evidence to support a connection between fat, cholesterol and health problems such as heart disease and stroke.

Before we hit the studies consider this for a moment;

Before the 1920’s heart disease was rare, so rare that when the electrocardiograph was invented the inventor (Paul Dudley White) was told to concentrate on something more profitable.

By the mid 1950’s heart disease had become one of the leading causes of deaths particularly in America.

Today, up to 40% of all deaths are from heart disease. If it was caused by animal/saturated fat you would expect to see a similar rise in the amount consumed, but we don’t. We see a drop of about 20 – 25%, but an increase in the use of refined vegetable oils of about 400% and an increase of sugar and processed foods of about 60%.

Are you ready for some studies?

Framingham Heart Study

This is often quoted as being the study that proves the lipid hypothesis. It is a long range study which started in 1948 and involved 6,000 people who all lived in the town of Framingham, Massachusetts. The participants of this study were split into 2 groups, those that consumed little saturated fat and cholesterol and those that consumed large amounts of saturated fat and cholesterol. The 2 groups were compared at 5 year intervals over 40 years!

After 40 years the director of the study stated;

“In Framingham, Massachusetts, the more saturated fat one eats, the more cholesterol one eats, the more calories one eats, the lower the person’s serum cholesterol….. We found that the people that ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the LEAST and were the most physically active “

What the Framingham study did show was that people who weighed more had abnormally high blood cholesterol levels and were at slightly more risk for future heart problems. The study also showed that there was an inverse correlation between weight gain and cholesterol levels and the amount of fat and cholesterol intake.

This means people who ate more fat and cholesterol were thinner and had lower cholesterol levels than those that ate less saturated fat and ate less cholesterol!

Multi-year British Heart Study

This study involved several thousand British males who were split into equal half’s. The first half were asked to reduce their saturated fat and cholesterol consumption, to stop smoking and increase their consumption of vegetable oils and margarine. After 1 year those on the lower fat and cholesterol diet had 100% more deaths even though the high fat dieters continued to smoke! The publishers of the study ignored the studies finding and published the following;

“The implication for a public health policy in the UK is that a preventive programme such as we evaluated in this trial is PROBABLY effective…..”

Now I don’t know about you, but I don’t think that ignoring the results in favour of a politically correct answer is particularly scientific and I sure as hell don’t see the word probably as being a good word to base a nation’s health policy on.

But let’s move on and have a look at another trial, MRFIT.

The Multiple Risk Intervention Trial (MRFIT)

Ok, this one was sponsored by the National Heart, Lung and Blood institute (USA), and compared mortality rates and eating habits of over 12,000 men.  Again we have 2 groups those that reduced their intake of saturated fats, cholesterol and smoking and those that didn’t. This study did show a marginal decrease in Heart disease in those that reduced fat cholesterol and stopped smoking, BUT and it is a big BUT their overall mortality rate (Death rate), was a lot higher.

They died from cancer, brain tumours, suicide and violent death (We’ll talk a different day as to why they died of these things on a low cholesterol diet). So the reduction in fats did not mean that they lived longer healthier more full filling lives they just died of something else.

At this point I’d like to tell you about a diet Guru that you may have heard of, Nathan Pritkin of the Pritkin diet.

Nathan Pritkin was a well know advocate of the low fat diet. His diet also focused on whole natural foods eliminating sugar and processed foods and included a strict intensive exercise regime. This diet had a great success rate for lowering blood pressure , cholesterol levels and losing weight, but…

Have you noticed that there always seem to be a but?

BUT,

People had problems staying on it due to low energy, difficulty in concentration, depression, weight gain and mineral deficiencies.

Using this diet Pritkin did manage to save himself from heart disease but it could not help him recover from leukemia. Sadly, he died in the prime of his life of suicide when he realised that his diet was not working.

You may call me old fashioned but I don’t really want to die of heart disease, cancer or depression leading to suicide.

Let’s move on and look at some other population studies;

Population 1 – Yemen/Israel

Jews living in Yemen with diets consisting solely of fats from animal origin V.s Yemenite Jews living in Israel eat margarine and vegetable fats. (4)

This study revealed little heart disease or diabetes in the animal fats group but high levels of both disease in the vegetable oil and margarine group. It was also noted that this group also consumed a high level of sugar.

Population 2 – India

North V.s South India. The population in northern India consume on average 17 times more animal fat but their incidences of coronary heart disease is 7 times lower than that of southern Indians. (4)

Population 3 – Africa

The Masai of Africa mainly eat and drink milk, blood and beef which is all high in fat but they are free from heart disease and have low cholesterol levels. (4)

Population 4 – Eskimo

Eskimo’s when on their native diet of animal fats from Fish and marine animals are free from disease. (4)

Population 5 – Chinese

In a study of 65 Chinese counties it was found that those that consumed large amounts of whole milk had half the rate of heart disease as areas that consumed less animal product. (4)

Population 6 – Mediterranean

We are often told to follow the Mediterranean diet as there is a lower incidence of heart disease. For some reason we think that just adding olive oil to everything is the key ingredient….?

70% of the calories that are consumed are from saturated fat sources coming from goat’s cheese, lamb and sausage. The population of Crete is a great example as they are known for their good health and longevity and their native diet is primarily made from the above ingredients. (4)

Population 7 – Puerto Ricans

Matines. I. Et al (1975) looked at the correlation between cancer and high fat intake. It was found that Puerto Ricans consumed large amounts of animal fat but have very low incidences of colon and breast cancer. (4)

Population 8 – Japanese

The Japanese have the longest life span of any population in the world. This is largely attributed to a low fat diet. The Japanese eat little dairy, but their diet is not low fat! It possible that the Japanese consume more cholesterol than we do in the UK or the Americans! This is due to the amounts of shellfish and fish broth they consume on a daily basis. The diet also contain moderate amounts of egg, beef, pork, chicken, seafood and organ meats. What the Japanese do NOT do is consume a lot of vegetable oil, white flour or processed foods. Since WWII the life span of the Japanese has increase in line with the increase of the amount of animal fat and protein in their diet. (4)

Population 9 – France

The French diet is loaded with saturated fat in the form of butter, eggs, cheese, cream, liver and meats. In Gascony Goose and duck liver for a staple part of the diet. In this region 80 out of 100,000 middle aged men get heart disease. Across France it about 145 in every 100,000 in middle aged men and in America 315 out of every 100,000 middle aged men get heart disease.

Although the French are not suffering from Heart disease they do have a high incidence of degenerative diseases from the large amount of sugar, white flour and the time saving processed foods. (4)

Just to finish I would like to look at the 3 longest living populations in the developed world. First place goes to the Japanese, second to the Swiss and third place is a tie between Austria and Greece. All of the countries have moderate to high saturated fat intakes.

We could go on to look at animal studies but I have to ask you if you were a rabbit would you not keel over and die if you were force fed meats and cholesterol that you body has no idea how to digest because you are designed to process grass and dandelion leaves? I think your own common sense can put that one together without any pushing from me!

Lol

Committed to your health and success

Keith

Cholesterol Part 2 – The Good, The Bad and the UGLY!

I’m sorry to break some bad news to you today, you may want to sit down first.

Ready?

There is no good and bad cholesterol!

There I said it… Did the world end… No…. ok, great let’s get on with it then.

The substances that we call good and bad cholesterol are not in fact cholesterol they are a substance called lipoproteins. There are several types of lipoprotein, Chylomicron, VLDL, IDL, LDL, Lp(A) and HDL.
These are all protein based carrier molecules. Neither fats nor cholesterol dissolve in water, (not water soluble). This means that they need to be carried by molecules that are.

The most important lipoprotein molecules for us to concentrate on are LDL, HDL and Lp(a).
You may have thought that LDL (low density lipoprotein), is BAD cholesterol and HDL (High density Lipoprotein), is GOOD cholesterol, but by now you know that they are not cholesterol.
These protein molecules carry cholesterol from the liver to the body’s tissues and from the tissues back to the liver. LDL carries cholesterol out and HDL carries unused cholesterol back where it is used in bile to break down fat in your digestion process.

So where does Lp(a) come into it….? Ok, this is where you move ahead of many doctors and where you start to learn the Good Stuff!

Lp(a) is another form of LDL. It does have a little difference though, it has 2 types of protein on the outside of it, which allow the body to recognise it and then for it to attach to specific areas to do its job.

Now there are many ways in which your cholesterol level can be given to you. Your doctor may measure your cholesterol level and give you;

1. Your HDL score
2. Your LDL score
3. Total cholesterol level
4. Ratio of HDL to LDL

The problem is that none of these mention your Lp(a) level, which is a shame as it may be the only one that is any use in the assessment of your heart health and the risk of you getting heart disease.

Right, we need to get on with looking at cholesterol itself rather than hanging around with these proteins.

Due to something called the Lipid Hypothesis, which I’ll ramble on more about tomorrow, we tend to feel that cholesterol is a form of fat or is ‘made’ from fat. I’m going to burst this bubble as well, cholesterol is not made from fat and fat is not used to make cholesterol. Cholesterol is a waxy molecule made from a form acetyl-CoA…

What? Not fat?

Nop, no fat in cholesterol it is a waxy molecule steroid metabolite and only comes in one form there are no types, there is no good and bad, it only has one molecular shape which is used to do all the jobs that we mentioned in the previous post.

To make cholesterol your body starts with the substance acetyl-CoA and then 13 chemical changes later it becomes cholesterol!

Hey presto! No fat at all….

Well not quite Hey Presto, there are other chemical and enzymes involved, but not fat in this process.

In summary

• You don’t have a cholesterol level you have a lipoprotein level

• Lipoproteins carry cholesterol from the liver to the tissue and then from the tissue to the liver

• Lp(a) is a form of lipoprotein which is not talked about, but does have an association to heart disease and many doctors seem to have no idea.

• There is no fat in cholesterol, they are not the same thing and are not similar molecules

Complicated? A little but we’ll separate it all out as we go!

Next time…. Dumb Mistake thinking you could trust scientists to be scientific! The Lipid Hypothesis

Committed to your success

Keith

Serena Bauldreay

Quite simply, the Absolute Training Team of Keith, Clare and Amy are just brilliant. If like me, you loathe gyms full of Lycra clad beauties – come to Boot Camp and be trained by a team who really care about YOU and what YOU are trying to achieve.  You will sweat more than you have ever sweated before, and yes, at first you will ache like never before BUT, within three weeks I have re-discovered muscles that had been lost to me since childbirth some 14 years ago!!!!

The motivation which you get from them is amazing – it is friendly, great fun, very hard work but so worth it.  I’ve met some really genuinely great people and I absolutely love coming to every session.

Serena