Most people get off to a good start when they begin a new diet. They lose weight over the first couple of weeks and feel great. Then a couple of hurdles come up and for whatever reason they eat the naughty stuff and undo all their hard work – at least that is what they think!

In actual fact an occasional binge is not going to hurt you as much as you think. The biggest key to sustained weight loss is sustained motivation. There is nothing that kills motivation faster than a big binge session, but it should not have to.

Let-s look at Susan, who is 27 years old, and weighs 80kgs. With an office job and virtually no exercise, she would burn around 2000 calories a day. She then sticks to a diet of 1200 calories a day.

On this diet, each week she would burn around 5600 calories more than she is eating, meaning she would lose around 0.75kg a week or 3kg a month.

Now on top of Susan-s normal eating, lets say she has a terrible day every Sunday and binges on a packet of chips (245 Cal), Mars bar (275 Cal), McDonalds large Big Mac McValue meal (1160 Cal) and large bowl of ice cream (290 Cal). Remember, this is on top of what she would normally eat on a Sunday anyway, so a big binge.

All this eating on a Sunday (1970 Calories worth) would only change her weekly weight loss from 0.75kg to 0.5kg. So Susan is still losing 0.5kg a week, which is great!

So you can see that she really should not get too down on herself for a bad day, but rather try and put it behind her and get back to her healthy eating the next day.

By allowing yourself one -cheat day- a week you can help stay focused during the week and enjoy the benefits!

It should be stressed that this article is in no way advocating binge eating. There is no doubt that Susan-s binge eating is not the IDEAL situation but it is simply trying to illustrate a point that you should not lose motivation if you occasionally enjoy your other favourites.

If you absolutely have to have a certain food that you know is bad, keep it to one day a week and don-t beat yourself up about it. The most important thing is that you keep your mind focused on your end goal and maintain your motivation through to the end.

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The fundamental rule when it comes to weight loss is to use more calories than you consume each day.

If you’re going to eat 4000 calories a day and burn just 1000 you’re going to gain weight – there is not two ways about it.

The amount of calories you should eat vary depending on your lifestyle. The more active you are the more calories are needed to fuel your body.

It can seem confusing working out a healthy calorie diet but I’ve put together some tips to make it easier.

What Makes Up A Healthy Calorie Diet

Everybody is different and the calories you need can vary from 1500 up to mid 2000′s for weight loss diets.

Generally women are allocated a lower calorie range than men. For example for women it is relatively easy to feel completely satisfied from a 1500 calorie diet whereas men might struggle with that.

Basically sticking to a healthy calorie diet is about making smart choices. Instead of eating foods that don’t fill you up but add tonnes of calories swap the high fibre/low cal option and reap the benefits.

For example a dinner of grilled Chicken Breast (marinated with Soya Sauce and Sweet Chili Sauce) served with 1.5 cups of Steamed Vegetables equals approximately 270 calories versus a McDonald’s dinner with a Big Mac and Medium Fries that has over 800 calories!

A healthy calorie diet is all about making the right food choices so that your calorie intake stays within a healthy range.

Here a some tips to make a healthy calorie diet work for you:

* Swap high calorie soft drinks for water or organic fruit juice

* Instead of crunching potato chips grab some almonds

* Swap your Choc Chip frappuchino for a Light Coffee frappuchino and save about 400 calories!

* Don’t grab anything that says 99% fat free without checking out the sugar content first.

* Eat every 3 hours to avoid pesky sugar cravings

* Pack fruit or fresh veges as snacks instead of processed snacks and lollies

* Start using virgin olive oil

* Switch to 100% wholegrain pasta and bread

* Try not to eat super starchy foods like pasta and potatoes past 4pm

* Get rid of highly processed cereals and opt for oatmeal or untoasted muesli

* Try low calorie soups like miso soup before meals to make you less inclined to overeat.

* Add fresh herbs and spices to your food instead of salt

* Up your water intake it’ll help you feel less hungry and flush out toxins

* Chuck out processed foods and start eating more natural produce

What you really need is a program that can help you reduce calories fast and get serious results. Follow the link to read about the Fat Loss 4 Idiots program that promises a 9 pound weight loss in just 11 days.

Esther BlumYou will have all read my book review on Esther’s book Eat, Drink and Be Gorgeous (click here if you didn’t). WELL I managed to grab half an hour on the phone with the delightful Esther Blum and wracked her brain on everything I could think of!

Esther has worked in the nutrition industry for 15 years now and still loves it! Esther is constantly challenging herself to learn and develop new techniques to help her much loved clients.

Esther has Bachelor of Science in Nutrition from Simmons College in Boston and is a graduate of New York University, where she received her Master of Science in Clinical Nutrition.

As if that’s not impressive enough, Esther is also a graduate of the Designs For Health Institute, where she expanded her knowledge further with a certification in holistic nutrition.

Read on to hear how she blossomed from hospital care into writer extraordinaire!

How did you move into the nutrition field?

I got a Bachelor and Masters in Clinical Nutrition at Simmons College and New York University respectively.

From there I worked in hospitals for 5 years treating people at the end stages of their lives. I did enjoy the work but after 5 years I wanted to move into more effective and preventative care.

At a dinner party a friend asked me what I knew about vitamins and I was embarrassed to say very little. She went on to tell me about a course in holistic treatment being run in NYC.

I applied and was part of only the 2nd or 3rd group of students to receive the certification and it all evolved from there!

What is so different about your approach?

I use nutrients to treat conditions. I think foods offer so much more than people realize. Also I never ask patients to do what I couldn’t do myself.

I do not believe in strict diets. I enjoy food too much to live life that way. The deprivation based mentality will never work long term.

I tell my clients I am here to support and guide you to better choices. It’s about creating and building a better lifestyle with a soft and gentle hand.

What foods do you truly believe in?

Whole foods. I encourage my clients to follow the 80/20 rule – 80% healthy, whole foods + 20% naughty treats.

I love inspiring people to see how good they can really feel. Eating a healthy diet rich in whole foods will improve fat burning, increase energy, clear your skin, spruce up your insides.

The main problem in today’s society is that people don’t realize how bad they feel UNTIL they start eating healthy and experience the results. I have clients all the time saying to me wow I never even realized how yucky I felt until I cut out this or that.

What do you love most about your line of work?

Gosh so many things. . .

I love helping change peoples lives. I love changing how they look at eating and food in general. I love helping people to dramatically reduce and or abolish the impacts of illnesses and disease. I love empowering people to take charge of their lives and reaping the benefits.

What are some of the best foods our readers can incorporate into their diet?

Vegetables in general should take up 75% of your diet. Veges are full of nutrients and disease fighting compounds. I love brussell sprouts sauteed in a little olive oil with pecans. Also I like mashed cauliflower (instead of potato).

Wild game is a great source of protein and often free of the harsh chemicals other meats contain. I love buffalo and wild Alaskan salmon. Buffalo burgers are a huge favourite in our house!

Do you eat organic foods?

About two thirds of my diet is organic. Obviously it depends on price and availability, I won’t pay exorbitant prices. I encourage my clients to go organic as much as they can.

What do you tell your clients about exercise?

Definitely do it!

Exercise is great for building lean muscle mass which actually burns calories AND it’s great for stress management.

I recommend short burst of weight training 3 times a week. Gone are the days of the endless hours on the treadmill or pounding your poor knees on the pavement. Strength training is the new cardio.

Strength training is great to de-age, de-stress and regulate hormones.

What did you want to achieve with the book?

I wanted to create a book which exactly like having a nutritional consultation with me. A book that can help you learn about nutrition within the comfort of their own home.

I wanted Eat, Drink and Be Gorgeous to be a go to reference book. So that when you’re feeling a bit iffy, when you’re at the health food store, when you’re struggling from a big night out you can open the book and find out what you need.

What is your favourite cheat food?

I love foie gras, chocolate and martini’s. But these are very much my special treats! I have chocolate maybe twice a week and the others maybe once a fortnight.

Esther even gave us a sneak peek into her NOT YET RELEASED book ‘Secrets of Gorgeous’ which is due out later in 2008.

"The very essence of being gorgeous isn’t about being perfect. It’s about being and feeling our most fabulous and the secret of doing that is accepting you imperfections. I prefer to think of these as attributes. A little self acceptance goes a long way in softening our own critical voice that can really serve as a barrier to helping us reach our goals." Secrets of Gorgeous

Esther was exactly how I imagined her after reading the book – funny, full of knowledge and absolutely delightful! Thanks to Esther from all the team here at UWLS for giving us some of her precious time

To the readers you really do need to get your hands on a copy of Eat, Drink and Be Gorgeous. It is the ULTIMATE handbook to address everything from hangovers to weight loss to sex and living gorgeously!

Click the link below to get more information about Eat, Drink and Be Gorgeous:

I am a HUGE Oprah fan as are millions of other men and women around the globe. And I have grown to really enjoy episodes with Oprah AND Dr Oz.

Dr Oz is one of the first doctors I’ve seen on TV who not only has a thorough knowledge of conventional medical practices but also embraces and acknowledges the benefits of alternate therapy.

Annnywaaaay so I saw an Oprah episode today during my lunch break which was VERY interesting! It was all about the secrets of living longer and living healthier. I took some notes and did some further research and decided to put them up for you all to see and learn from

The episode was all about lifestyle changes you can make to improve your health and take YEARS off your body’s age. That is not your age in years but the age your BODY indicates you are.

There was an amazing looking 60 year old lady with a body age of just 48 due to a great diet, good genes and exercise!

However there was also a woman who was in her 40′s with a body age in the 60′s. She didn’t exercise AND she smoked.

As you can see it can go either way. . .

BUT you don’t need to panic right now. Body age IS reversible. Get onto it now and you can repair the damage.

Firstly take this Body Age Quiz to see where YOU are at. . .

Now onto the things you can do to
Weight Loss1. ANTIOXIDANTS

You should have at least 5 servings of antioxidant rich foods a day.

Antioxidants can be found in great quantities in fruits, veges and grain products.

It is easy to incorporate these foods into breakfast, lunch, dinner and even your snacks.

Look for colour when looking for antioxidants and try to avoid unneccesary stress to your body through smoking and sunburn.

You will find antoxidants in:
* Broccoli
* Blueberries
* Raspberries
* Cranberries
* Strawberries
* Red or Granny Smith Apples
* Acai Berries
* Tomatoes
* Kidney Beans
* Russet Potatoes

2. SLEEP

We are suffering in a world of not enough sleep.

Studies show that a lack of sleep can be attributed to weight gain and other problems in your life such as stress, poor concentration at work, dangerous driving – the list goes on.

You should aim to get at between 7 and 9 hours sleep a night.

To get the best sleep you should decompress for an hour or so before bedtime. Switch off the telly, stop the housework, stop planning tomorrow – relax and sink into the sleep.

Weight Loss3. HAVE MORE SEX

Did you know that upping the amount of sex you have to 2 or 3 times a week can take 3 YEARS off your body age.

Bear in mind that the sex should always be protected and safe. Partaking in dangerous sexual practices will totally counteract the potential benefits.

Ok so back to the benefits of good, safe sex. Yep it is not only good, its good for you

Here are some of the benefits linked to having sex:

* It has been found that women who have more sex are less likely to suffer from depression.

* Orgasm is a very powerful pain killer. The hormones and endorphins produced before and during climax have been found to increase a woman’s pain threshold by almost 75%

* Sex can lower blood pressure both due to it’s cardio capacity and because it is known to decrease stress.

* Sex has been linked to a longer, healthier life.

4. DRINK GREEN TEA

Experts recommend drinking green tea 4 to 5 times a day!

Green tea is jam packed full of antioxidants that can help prevent and/or treat:
* Cancer
* High cholesterol
* Rheumatoid arthritis
* Heart Disease
* Immune System deficiency
* Obesity

Green tea has vitamins A, B, C, E, F, P and U (impressive huh!) Green tea also contains natural caffeine, amino acids, chlorophyll, pectin and more.

In lamens terms green tea is FANTASTIC! Try and incorporate green tea into your everyday routine for a healthier you.

Weight Loss5. STOCK UP ON VITAMINS

Vitamins are crucial for anyone’s overall health and unfortunately most of us are MAJORLY deficient in certain vitamins.

Here are some vitamins you should add to your shopping list TODAY (check with your doctor first):
* Vitamin D
* Calcium WITH Magnesium
* Omega 3
* Take half a multi vitamin twice a day

Make sure that you combine calcium with magensium otherwise you will come into some lets just say toileting problems. . .

6. CARDIO EXERCISE

Experts recommend that you get your heart rate up with cardio exercise at least 3 times a week.

Run, walk, dance, skip, play sports. . . Any exercise that gets your heart going, a sweat forming and your blood pumping.

Incorporate at least 30 minutes of cardio work 3 times a week.

Book it in. Don’t let yourself get too busy. Work out the best time of day for you.

Strength Training7. STRENGTH TRAINING

Expert after expert after expert recommends strength training for weight loss and overall health and well being.

Building lean muscle mass through light weight training will help you burn calories even when you’re sleeping.

Girls do not panic you will NOT get bulky. Basically all the stunning celebrity gals out there use strength training to get slim and toned.

Even as little as 30 minutes of strength training A WEEK can make a huge difference to you and your body. Up it to 3 sessions a week and you’ll be astounded with the results.

8. LIVE WITH PASSION

Did you know that having passion in your life can cut as much as 8 YEARS off your body age.

Yep just a little thing called passion. . . Passion is not something you can create but it is something everybody has.

The things you once felt passionate about might be hidden at the moment. They might have been pushed to the back of your mind behind work, kids, money problems, stress, family drama the list goes on and on.

But now its time. Time for you to regain all those things you felt passionate about.

Make a list of things you would do if you had absolutely nothing else you HAD to do. Money isn’t an object. Time isn’t an object.

Make a list of things that bring you joy, things that make time fly, things that make all the worries in the world fade away. . .

Those are your passions.

Rediscover them, incorporate them into your life and live a happier and healthier life.

Weight Loss9. FLOSS YOUR TEETH

Flossing your teeth everyday can take as many as 5 YEARS off your body age. I’m a bit lazy when it comes to flossing but I’ve been shocked into action!

Flossing reaches the plaque your tooth brush doesn’t. Plaque is the main cause behind gum disease. . .

If you don’t floss you will miss the plaque on more than 1/3 of the your tooth’s surface!

Make it a routine to get flossing everytime you brush your teeth in the morning.

Get flossing and take off 5 years!

10. SPICE UP YOUR LIFE

Heaps of people have cupboard shelves full of herbs and spices that could be doing HEAPS for your body without you even realising it. Here are just some herbs and spices that have great health benefits:

* Cinnamon can regulate blood sugar and decrease cholesterol
* Ginger can reduce your risk of cancer
* Paprika and Cayenne Pepper can improve circulation and high blood pressure
* Curry Powder can reduce your risk of Alzheimers Disease
* Rosemary can improve memory, assist circulation and relieve muscle pain
* Psyllium Husk is high in fibre which helps digestion and decreases cholesterol

Ok so there is 10 things you can do to take YEARS off your body’s age.

Always remember that you only have one body. Treat it well and it will give you a long, healthy life.

Ok so overall the 5 main factors of a healthy life are:

1. A healthy, balanced Diet
2. Regular Exercise
3. Sleep and Sex
4. Meditation
5. Vitamins

This stuff is life changing guys! Don’t skim read and shrug it off. These small steps make your body healthy, your life happier and help you live long.

To read more about living a healthy life and taking years of your body age read Dr Oz’s book ‘You Staying Young.’ Click the link below for more info.

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