Lifestyle Choices

5 EXERCISE - FOR AT LEAST 15 MINUTES

Exercise - for at least 15 minutes a day - helps to stabilise your blood sugar levels and reduce your appetite.

It seems that the less we move, the more we eat - and vice versa. The human body needs physical activity to work properly, just as it needs water or vitamins. The right kind of exercise will increase muscle and boost the rate at which you burn fat for up to 15 hours afterwards. A pound of muscle burns many more calories a day than a pound of fat, so every pound of fat you lose, and every pound of muscle you gain will further increase your body’s long-term ability to burn fat.

To kick-start this process, start by doing 15 minutes exercise a day, or 20 minutes five times a week, or 35 minutes three times a week. Go for it! The short and long-term benefits will far outweigh the initial strain.

KEEP GRAVINGS AWAY ON 40GL A DAY

The Holford Low-GL Diet divides the carbohydrate content of foods into low, medium and high. My advice is to eat mainly low-GL foods and food combinations, with occasional medium-GL foods. All in all, that’s certainly the fastest way to lose weight and gain energy. High-GL foods (such as sugary snacks) are probably more frustrating than they’re worth because eating them simply usesup your daily food allowance, while sending your blood sugar into a spin and increasing your fat reserves.

The limit for each day is 40GL, because that’s the maximum possible for effective and healthy fatburning. You are allowed 10GL per meal and 5D per snack (plus 5GL for drinks or a dessert):

• Breakfast   10GL
• Mid-morning snack   5GL
• Lunch   10GL
• Mid-afternoon snack   5GL
• Evening meal   10GL
• Total   40GL

(Plus 5GL for drinks or a dessert.)

As long as you don’t exceed 40GL a day you can eat anything. However, eating much more of the best low-GL foods will ensure that you won’t go hungry. Either way, you lose weight.

The low-GL diet reduces your appetite because it stabilises your blood sugar levels so you don’t get hungry.

…Sugar cravings take no more than seven days to cure. After that, you’ll find that your food cravings will virtually vanish.

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