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The three keys to great health and fitness are covered in Focusfit’s news (above). You won’t find better nutrition advice than Matt O’Neill’s sure fire strategies. If you want more of Matt’s nutrition advice you have to try his metabolic jumpstart. We’ve got your exercise covered with our members workouts page or boot camp and we really hope members + their guests can make the xmas party - it’s looking great already!
6 Sure-fire Get Lean Strategies from Matt O’Neill
Matt O’Neill, BSpSc, MSc(Nut&Diet), APD, AN, Nutritionist
Want to know the best ways to stay in shape? We asked Nutritionist and fat loss guru Matt O’Neill to search the latest scientific journals for expert insights and hot tips.
1. Eat a nutrient-rich diet
A healthy, nutrient-rich diet is a good idea for everyone. Now, it appears to be a key strategy for weight management instead of the overly simple focus on cutting calories. The idea here is that vitamins, antioxidants and other beneficial food chemicals help give our body the nutrients we need to optimise metabolic function and avoid a condition coined as ‘malnutritive obesity’ or ‘malnubesity’.
Take home message: As well as counting calories, make every calorie count towards a nutrient-rich diet. Make sure you eat fruits, vegetables, nuts, seeds, oily fish, whole grain cereals and other healthy food choices.
Reference: Malnutritive obesity (‘malnubesity’): is it driven by human brain evolution? McGill, A. T., Metabolic Syndrome and Related Disorders, Vol 6, No. 4, Winter 2008.
2. Eat protein
The findings of this January 2009 paper state, “A protein-enriched diet induces satiety, improves body composition and results in weight loss.” Put simply, protein-rich foods including lean meats, chicken and fish, dairy, eggs, legumes, soy and some grains can help you feel fuller, sooner at a meal and feel fuller for longer after a meal.
Take home message: Include protein-rich foods at each meal where possible. Cereal and milk for breakfast (this has just as much protein as two eggs), tuna and salad for lunch and chicken and cooked vegetables at dinner are good examples.
Reference: Protein, amino acids and the control of food intake. Potier, M., Etal. Current Opinions in Clinical Nutrition & Metabolic Care, Vol 12 No 1, 2009.
3. Include dairy
Dairy is a nutrient and protein-rich food, so tick both boxes above. It may also have other slimming properties that researchers are yet to put a finger on. This study, like many previous, found a general trend that as dairy consumption went up, waist measurements came down in the 2000-plus middle-aged French adults surveyed. The waist-shrinking properties of dairy weren’t linked to calcium, so the hunt goes on to reveal dairy’s slimming secrets.
Take home message: Unless they have an allergy to cows’ milk protein or are intolerant to lactose, aim for three of more serves a day. A glass of milk, a slice of cheese and a tub of yoghurt achieve this target.
Reference: Dairy consumption and 6-year changes in body weight and waist circumference in middle-aged French adults. Vergnard, A.C., Etal., American Journal of Clinical Nutrition, Vol 88, No. 5, Nov 2008.
4. Drink water
As part of a larger study comparing popular diets over 12 months, researchers took a look at water drinking habits in 173 women aged 25-50 years who reported drinking less than 1 litre of water per day. After the scientists eliminated all other variables, including food intake and physical activity, they found that both the absolute amount of water consumed and also the relative increase in water consumed during the study predicted better weight loss.
Take home message: Check your water intake. Aim for two or more litres (8 cups a day) a day. Have a generous gulp of 300-500 mL before lunch and dinner to pre-fill your stomach to speed up appetite suppression signals from your belly to your brain.
Reference: Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Stookey, J.D., Etal., Obesity, Vol 16, No 11, Nov 2008.
5. Manage eating triggers
If you want advice from people who have been obese, lost weight and kept it off, the US Weight Loss Registry is the place go. A review of weight loss maintenance in its several thousand successful slimmers has revealed that managing eating triggers is vital to keep weight off. Although study participants lost their weight by different methods, including obesity surgery and behavioural programs, the common bond was the need to manage stress, boredom, disinhibition and dietary restraint to ensure the weight stays off.
Take home message: Identify and manage their eating triggers. Common triggers are stress, boredom, tiredness and relationships.
Reference: Weight-loss maintenance in successful weight losers: surgical vs non-surgical methods. Bond, D.S. Etal. International Journal of Obesity, Dec 2, 2008 (online).
6. Rely on support
Individual personality characteristics are emerging as a strong predictor of adherence to weight loss programs. One key element is reward dependence, which involves the ability to rely on others for support and motivation. People who exhibit low “reward dependence” appear less likely to stick at their diet and exercise program to get lasting results because they don’t recruit people to keep them on track.
Take home message: Your personality traits have a big impact on program success. Even when you think you can do it alone, you should use your regular support to stay on track.
Reference: Personality and attrition from behavioural weight-loss treatment for obesity. De Panfilis, C. Etal. General Hospital Psychiatry, Vol 30, No 6, Nov-Dec 2008.
Metabolic Jumpstart with Matt O’neill
Focus member and Channel 7 Sunrise Nutritionist Matt O’Neill would like to take the guesswork out of building you a metabolically matched diet plan.
Combined with your Focus training program, Matt’s Metabolic Jumpstart plans deliver fantastic results.
Here at Focus, we customise your exercise program. Now, I want to share the same customised advice for nutrition, designed and backed by an Accredited Practising Dietitian who makes nutrient-rich eating easy.
Register online (click more to go to www.MetabolicJumpstart.com ) to join the November Jumpstart now. Registrations close Early November. Your 4 -week November Jumpstart begins first week of November.
Register at Focus or online (say you heard about it from "Other -‘Focus’")
I hope you can join our Jumpstart journey. The results will be fantastic.
INVITE MATT O’NEILL TO SPEAK AT YOUR WORKPLACE
Have Matt energise you and your workmates with a Jumpstart seminar. Matt is the Nutritionist for Channel 7’s Sunrise and Morning Shows and writes regularly for Men’s Health magazine. He’s given talks in eight countries that inspire people to eat well, be active and maintain a healthy metabolism.
1. Fun - There is great comraderie and fun! It’s not all about some drill seargent yelling at you (.. although we will yell at you...). We appraoch the sessions with a fun attitude and encourage all participants to do the same. We have run over 30 boot camps over the last few years and have many veterans that have done almost all of them! There is also great fun to be had in doing things you thought you could or would never do! Hill-sprints, car pushes, sand bag stairs and tig-of-war are just a few ideas we often have...
2. Fitness - Boot Camp is for beginner to advanced fitness levels. As long as you have no complications from injury or illness you will survive. We break up large groups into different units to cater for individual differences. The fitness gains we see are amazing!!! People start off not being able to run a kilometre and end up doing it on one leg (this may be an exaggeration and i am not suggesting anyone has lost a leg during boot camp). Better fitness is guaranteed!
3. Fat loss - Boot camp will change the shape of your body! Fat loss is guaranteed! Better muscle tone is guaranteed! Greater strength is guaranteed! For all of your hard work and fun you can expect to see some great changes in your physique! There is nothing like our beloved beautiful pain to help you get results!
Click more for details >
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Metabolic Jumpstart with Matt O’neill
Focus member and Channel 7 Sunrise Nutritionist Matt O’Neill would like to take the guesswork out of building you a metabolically matched diet plan.
Combined with your Focus training program, Matt’s Metabolic Jumpstart plans deliver fantastic results.
Here at Focus, we customise your exercise program. Now, I want to share the same customised advice for nutrition, designed and backed by an Accredited Practising Dietitian who makes nutrient-rich eating easy.
Register online (click more to go to www.MetabolicJumpstart.com ) to join the November Jumpstart now. Registrations close Early November. Your 4 -week November Jumpstart begins first week of November.
Register at Focus or online (say you heard about it from "Other -‘Focus’")
I hope you can join our Jumpstart journey. The results will be fantastic.
INVITE MATT O’NEILL TO SPEAK AT YOUR WORKPLACE
Have Matt energise you and your workmates with a Jumpstart seminar. Matt is the Nutritionist for Channel 7’s Sunrise and Morning Shows and writes regularly for Men’s Health magazine. He’s given talks in eight countries that inspire people to eat well, be active and maintain a healthy metabolism.
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PASSION.
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So many, that it just made a lot more sense to write a comprehensive report about living with passion and send it out to all my subscribers. And of course, that got me thinking... "Surely there's other people out there that will benefit from this materials as well!" So I created a report called "How To Find Your Passion In 3 Easy Steps", and posted it as a free offer for anyone who wants it.
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