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The 3 Main Principles of Losing Weight!

Losing weight has been touched upon by countless articles, blogs, newspapers and magazines detailing how you can do lots of different things in order to shift the excess fat around your midrift. At the Healthy Hideout we believe there is no miracle cure or magic serum that you take one morning, to find yourself waking up a pound lighter the next day.

Losing weight requires serious dedication from you and you only – that’s the only way you’re going to see serious changes. If you change your attitude towards wanting to lose weight, and actually believing that you can, you’ve got a higher chance of seeing some changes. Easier said than done right? It’s probably why a lot of people invest into personal trainers who shout nothing but confidence boosting (or breaking) statements in your general direction for 60 minutes. It doesn’t work for everyone though.

There are many programs that work for people out there, such as the “Burn the Fat” program at http://www.burnthefat.com. These guys have a proven track record with thousands of satisfied customers who’ve seen the program reap huge results for them personally.

But when it comes to losing weight, you can often find solid results come from sticking to the 3 Main Principles of Losing Weight. It doesn’t get much simpler than this:

  • Decrease calorie intake – If you’re eating more than 2000 calories a day (2500 calories for men) then you’re eating more than the recommended daily intake or RDA. By eating more than your body needs, your body will look to store the excess energy as fat.
  • Increase calorie burn – After maintaining your calorie intake, it’s important to increase your amount of calorie. This is done through exercise, and unfortunately there’s really no other way. Try to commit yourself to at least 30 minutes a day for the best results.
  • Cut down on the bad stuff – This is the most obvious of the three, but it’s important to make extra effort to cut out all the bad stuff from your diet. This includes fizzy sugary drinks, confectionery, chocolate, pastries,baked goods, fast food – the list can go out. Cut out the bad stuff and you’ll see some serious results. You’ll feel better too!

Are you currently losing weight or participating in a weight loss program? We’d love to hear from you. Leave a comment below or follow us on twitter: @healthyhideout

 

10 ways to kick start your day! (Part 1)

Getting the right start at the beginning of the day can drastically affect your performance and focus throughout the day. Without a routine healthy start to your morning, you’ll find your energy quickly dipping throughout the day. The easiest way to prevent this is to ensure that you kick start your day in the proper manner!

Porridge or oatmeal is great for breakfast!

Porridge or oatmeal is great for breakfast!

This article is going to be broken down into two parts – The first part contains the first 5 ways to kick start your day! Here are the Healthy Hideout’s top ways of getting your day off to the great start that it needs:

1 – Healthy balanced breakfast – Possibly the most obvious factor to a perfect start to your day, a healthy breakfast is vital to keeping your energy levels high throughout the day. Plenty of fibre, proteins and nutrients are essential which can easily be found through wholegrain cereals, granola, natural yogurt, dried fruit and berries. Try to stay clear of fatty meats, low-fibre cereals and white breads.

2 – Preparation the night before – In order to get yourself up and out there quickly, it’s useful to prepare everything you need the night before. There’s nothing worse than hunting for your car keys in a groggy brain “just-woken-up” state! Make sure everything is easy to find, including your outfit for the day. It’ll also give you plenty of wake-up time, including all important breakfast time.

3 – Snooze Control isn’t your friend–  The snooze button was invented by a lazy person! Just kidding – but although the snooze button may seem like your best friend, it really is not beneficial to your body. Falling asleep only to wake up again 5 minutes later doesn’t necessarily make waking up for the day any easier. Muster up all your willpower and get up and soon as your alarm rings – you’ll thank yourself later in the day!

4 – Regular wake-up times – Waking up at the same time everyday biologically programs our bodies to eventually wake up naturally each day. By waking up in this matter, you’ll find yourself feeling fresher and ready for the day without too much effort.

5 – Waking up in the sunshine – Our bodies respond to darkness by producing the sleep hormone known as melatonin, which is why it’s difficult for many of us to wake up during the winter in a dark bedroom. If you can’t sleep without closing the curtains, be sure to open them as soon as you wake up to allow natural light to flood the room.

Tips for kicking unhealthy habits!

With a wealth of bad habits surrounding us each and every day, many of us are guilty of even the mildest bad addiction. One in five of us smoke, 33,000 of us die from alcohol related death and two out of five of us are overweight. Some statistics even show that we watch more than 3 hours of TV per day!

Eye opening statistics – It’s worth stepping back to try and change your ways. The long term health benefits speak for themselves, so why not try kicking those habits by using some of the Healthy Hideout’s top tips:

Over-eating

  • Don’t be tempted by cleaning up all the left-overs. Store food that will keep in tupperware and throw the rest away.
  • Don’t reach for the biscuit tin as a quick fix – Instead, grab yourself a glass of water and do something else for 20 minutes.
  • Buy shelled nuts instead of pre-shelled salted alternatives. Cracking the nut requires more effort, causing you to eat less.
  • For the extreme over-eating, store food in single portion containers. It’ll stop you eating for two when you really don’t need too!

Television & Video Games

  • It may seem odd, but try changing your lounging chairs to upright alternatives. You won’t be tempted to sit there for hours on end if the chair isn’t overly comfortable.
  • Turn the TV on for a particular programme or 30 minute gaming session, making sure to turn it off when you’re finished. It’ll stop you channel hoping.
  • Hide the TV away from eyes either behind a cover or TV cupboard. It’ll prevent the TV becoming a focal point that you find yourself “buzzing” around.

Drinking

  • Remove drinking as a habit or ritual that you carry out every week, such as drinking after the working week’s over on Friday afternoon. Do something else with your work colleagues, such as exercise or going to the cinema.
  • Calculate how much you spend on alcohol a week – Half that amount and save it in a jar as a visual reminder of how much you save by not binging.
  • Create your own set of rules and try and stick to them. Drink only one drink when you’re out, or only drink when you’re dressed smartly. Something to give you a mental reminder that you’re trying to cut down.

Smoking

  • The facts speak for themselves: After 24 hours the carbon monoxide leaves your lungs, whilst after 48 hours you’ll find your sense of smell and taste improving. After 72 hours you’ll find breathing becomes easy.
  • Switch to decaf during your quitting process – The caffeine could cause the cravings to become stronger.

Smoking: The True Cost to your Health

Need another reason to quit smoking? Why not spend 2 minutes of your time reading this short article that truly highlights the costs involved with smoking.

Many articles already address the importance of quitting smoking, with some focusing on the health risks involved and others highlighting the vanity & image related reasons. The Centre for Disease control estimates that around 23% of adults aged between 25 – 44 still smoke, whilst smoking remains the number one cause of preventable death in the US. It’s almost as if our health and how we look simply aren’t good enough reason to stop poisoning our bodies with such toxic smoke.

Bad for the body and your wallet

From research taken from Tobacco Free Kids as of October 2010, the average pack of cigarettes stood at whopping £5.59. Although cost does vary for region and applicable taxes involved, this is still quite a dent on your daily expenditure. Just imagine if you found £5 at the side of your bed each day your woke up? What would you do with it? Let the Healthy Hideout break it down for you:

  • One Week – It’s a saving of almost £40. That’s enough to eat away from the office at lunch everyday, fuel your car for a week, or take your other half to the cinema for a date.
  • One Month – £167 stays in your pocket, ready for you to splurge on that special pair of party shoes you’ve been waiting for. You could go for a special evening dinner with a friend, or book a weekend away at a your local spa for the ultimate relaxation experience.
  • One Year – Now things start to get a little serious – almost £2000 serious. This is enough to place a deposit on a brand new car, take an extravagant holiday away to somewhere tropical or even buy a top of the range home cinema system. With the average UK wage standing at around £16,000 this saving is an incredible 12.5% of your years earnings.
  • Five Years – If the above wasn’t already enough of an eye opener, then why not try a saving of nearly £10,000. This is enough to place a deposit on a house, clear any educational related debts or renovate your entire house.

In short, there is absolutely no limit to how much you can affect your wallet positively just by kicking the habit. If a parent were to stop smoking once their child was born, they’ll have saved around £35,000 by the time the child hits 18 years of age. If someone aged 30 decided to quit and put the money that they saved into a 6% savings account until they retired, they’d have an extra £150,000 waiting for them.

Kick the habit today

Many health studies already support infinite reasons of why quitting smoking benefits your body. If it takes realisation of the financial factors involved such as the ones mentioned above for you to quit, then why start today?

For more information on quitting, please visit the following NHS resource: http://smokefree.nhs.uk/