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Quick Weight Loss E-zine, Issue #004 -- Apr 2009
April 04, 2009

Welcome to the Quick Weight Loss Principles e-zine (April 2009 issue). I hope you find the information in this month's issue useful and interesting.

Also, I am happy to receive any suggestions on topics you would like me to cover in the e-zine. I have thought about including a 'Recipes' section, a 'Q & A' section and perhaps more on supplements as well. Any suggestions would be appreciated.

Overall, I hope your training is going well and you and your family are in good health.



Food Tips

Macronutrient Tapering

An effective way to lose weight, boost energy and improve health is to use ‘Macronutrient Tapering’. This means adjusting the portion sizes of carbohydrate and protein in your meals as the day progresses. For example, you may start the day with a substantial portion of carbohydrate and a small amount of protein and with each meal thereafter you slightly reduce the amount of carbohydrate you consume and slightly increase the amount of protein. This means that by dinner there is a far greater amount of protein in the meal compared to carbohydrate.

This nutritional strategy is beneficial for a number of reasons. Consuming slightly more carbohydrate earlier in the day provides the body with a good source of fuel for the physical and mental activities being performed during the day.

In the evening the body requires less fuel so a reduced portion of carbohydrate makes sense. If a large serve of carbohydrate is consumed in the evening then greater fat storage is likely to result because the body won't be using up the energy (unless you've done a late workout).

Plus, a high level of glucose in the blood stream during sleep has been shown to blunt growth hormone (GH) release. GH is the body’s most powerful lipolytic (fat burning) hormone as well as having tissue construction capabilities.

Therefore, it is best to ensure it is as high as possible during sleep and the best way to do that is to reduce carbohydrate intake in the evening meal without cutting it out altogether.

Protein provides the body with amino acids, which are the building blocks of the body. It is important to have a small portion in each of your 5 or 6 meals during the day. Since your body performs most of its tissue construction duties during sleep as well as the processes of repair, recuperation and recovery, a slightly larger portion of protein at dinner is beneficial. This means slightly less is required in the other meals of the day.

Plus, a high level of amino acids in the blood stream during sleep has been shown to boost GH release as well as other anabolic hormones in the body.

For best results, taper down your carbohydrate intake and taper up your protein intake as the day progresses.

Eat more ‘natural’ foods

The human body has been designed to eat natural foods- foods made by Mother Nature herself. These include foods like, fruits, vegetables, sprouts, whole grains, nuts and seeds. This certainly doesn’t mean you can’t eat other foods as well, just simply make an effort to ensure your diet contains a greater proportion of these foods. Your body will thank you for it.

Healthy Snack Options

One of the best ways to improve your health and lose weight is to have 5 small meals a day. The problem with this principle though is that it is often difficult to fit all 5 meals in especially considering how busy most people are with their work, family and various other commitments.

Despite this, there are some quick and easy meal/ snack options that you should consider having for your mid-morning and/ or mid-afternoon meals. These will make having your 5 meals a day a breeze! Before we consider them though, here are some general nutritional recommendations:

• Always have ‘whole foods’ for breakfast, lunch and dinner
• Ensure you have some protein with each of your 5 meals
• Control your portion sizes
• Reduce your intake of high-density carbohydrates (bread, pasta, rice and cereals) without cutting them out altogether
• Increase your intake of the fibrous vegetables (low-density carbohydrates)
• Drink plenty of water
• Have normal, ‘everyday’ foods

Here are some quick and easy meal options that you can have for your mid-morning and mid-afternoon meals/ snacks:

• 1 small tin of tuna on 2 corn thins
• 1 apple and 12 almonds
• 100g low-fat yoghurt mixed with 2 tablespoons of low-fat cottage cheese (it really doesn’t taste that bad!)
• 1 MultiSlim Deluxe Shake sachet mixed in 100mls of low-fat milk and 100-200mls of water
• 1 banana and 8 cashew nuts

By ensuring you have a meal/ snack every 2-3 hours throughout the day, you will be able to keep your metabolism elevated, avoid hunger and cravings and will be able to lose weight easily without ever having to go on a diet.

Fit Tips

When is the best time to exercise?

As a broad generalisation, any time is a good time to exercise. The fact that it is being done means that you will get all the benefits that exercise offers. However, if you want to be specific then there are some times of the day that are better then others depending on what your specific goals are.

For example, if your primary goal is to burn off as much body fat as possible, then morning exercise (before breakfast) is best because your blood glucose will be low and your body will have to use more fat as a fuel source. If however, your primary goal is to increase your fitness level then any other time of the day is best.

Since improvements in your fitness level is mainly based on the intensity, and to a lesser extent, the duration of the aerobic exercise, it is best to keep your blood glucose at a reasonable level so your body can fuel your working muscles.

There are of course many other factors that can influence the body’s utilisation of fuel. For more information, see chapter 11 of Look Good, Feel Great.

How long should you wait after a meal before exercising?

The length of time you should wait after a meal before exercising depends on a number of factors:
• The size of the meal
• The types of food eaten
• What combination of foods are eaten

For example, a piece of fruit (carbohydrate) will be digested and absorbed much faster than a piece of chicken or steak (protein and fat). A larger meal will take longer to digest and absorb than a smaller meal. Plus, a meal that contains a combination of foods that provide all 3 macronutrients (carbohydrate, protein and fat) will require more time to digest and absorb than a meal that only contains one of the macronutrients.

Overall, a piece of fruit (rapid digestion and absorption) may be eaten a few minutes before exercising. A small bowl of cereal with low-fat milk may require around half an hour before exercise should commence. A ‘complete’ meal like, chicken, rice and vegetables should have at least an hour break before exercise.

Tone up during ad breaks

Many people make the comment that they don’t have time to exercise and this is understandable considering the amount of time we allocate to the various commitments in our lives such as, work, family and friends.

Despite this fact, if something is important to us, we will make time for it. Exercise should be a high priority in our lives. The human body has been designed for physical activity and it functions far better when regular exercise is performed.

Even if your time is limited why not consider exercising between ad breaks when you’re watching TV? The Quick Weight Loss Principles website can provide you with a set of simple exercises you can do at home to help you tone up and ensure you get your daily requirement of exercise.

Simply click here to see all the exercises you can do at home: Tone at Home Exercises

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