halcyon
Health and Fitness
ÂŁ2.50 // Issue 1
the danger of fad diets Fast and effective weight loss plans that sound too good too be true most probably are. They guarantee you will loose a stone in a month or 10 pounds in a week but what you are really guaranteed is future weight gain, body fat increase and a bad relationship with food.
halcyon
The curse of
the yo-yo diet has never been more relevant than in a society where we drop two pounds and put on three, starving your body really isn’t the key to success. Fast and effective weight loss plans that sound too good too be true, most probably are. They guarantee you’ll loose a stone in a month or 10 pounds in a week but what you’re really guaranteed is future weight gain, body fat increase and a bad relationship with food. The curse of the yo-yo diet has never been more relevant than in a society where we drop two pounds and put on three, starving your body really isn’t the key to success. Everyone has heard the tales of fad diets- the no carb, cabbage soup, grapefruit, juice detox, diets all guaranteeing you fast weight loss that will make you look great for your night out at the end of the month, just not so great the week after when you’re indulging in all the food your body has been craving. They might sound like everything you ever wanted from a diet, but the consequences of the never-ending weight loss cycle with completely ruin your body and mind. If you’ve been looking into a crash diet here are some major reasons to look in another, healthier direction.
Muscle Loss and fat gain Crash diets usually restrict you calorie intake to a dangerously low level, sometimes they even cut out entire food groups. Calories create energy for you to do simple things like walking, but denying your body food only means it has to look elsewhere for an energy source- this being your muscle tissue. Muscle is what makes you look toned and by starving yourself your body will literally be eating away at your hardearned muscle, leaving you with just fat. If that wasn’t bad enough, once you finish your diet anything you gain will be fat. This leaves you with a higher body fat percentage, and this can make you look heavier than you actually are. Are you put off yet?
Slower metabolic rate Your metabolic rate refers to how fast you break down food. Some are gifted with a naturally fast metabolism but one thing is certain, a fad diet will slow it down making it
harder to maintain or loose weight in the future. When you restrict to less than 1,200 calories it will go into starvation mode and try to conserve energy. This equals burning fewer calories and therefore loosing less weight. Once you start eating normally your metabolism won’t be used to it, which will lead to weight gain. If you repeatedly crash diet your metabolism will become damaged and maintaining a healthy weight will be harder. Its really not sounding good, is it?
Future weight gain This is probably the scariest of them all. You may ask how a diet could lead to weight gain but it is common for crash dieters to end up much heavier than they were when they started. Putting your body under the stress of a fad diet only sets it up for failure. It will leave you in a far worse place than you began with heaps of issues. Yo-yo dieting causes a lot of emotional stress and in reality, if you spent the same amount of time simply eating healthier and moving more you would be at your ideal weight in a faster time than any fad diet could offer.
Unhealthy food relationship Continuously restricting your calorie intake causes your body to panic, it will trigger cravings for large amounts of sugary, fatty foods that will be extremely hard to ignore. You’re brain doesn’t know when it will be allowed food again and lead you to a binge- completely ruining all the determination you put into your diet. It’s possible this will lead you to intense feelings of guilt and confusion about your actions- making you feel like a failure. Of course you’re not, it’s just your body’s way of ruining your attempts of starvation. In the long run you are creating an unhealthy relationship with food, denying yourself all things you desperately want will only make you crave them even more. Food is fuel for your body and should be treated this way. You need a healthy mind for a healthy body. A main thing to stress is that weight does not define you. Fad diets are all about the number on the scales, when really a venture to get in shape should be about feeling healthy,
vibrant and energised. Many of these diets will eventually break you down, making you feel worthless and tired, not to mention the ton of health issues they raise. There are so many ways to be happier in your body without putting it through an emotional rollercoaster. Set yourself a fitness goal, whether it’s completing a spin class or running 5km, this is motivating way to get healthy without jumping on the scales every morning to see if you’ve lost half a pound. The best way to loose and maintain a healthy body is to change your lifestyle. You can’t expect to be dedicated for two weeks and have your ideal body for two years. That would be way too simple. Develop a plan that doesn’t restrict your food intake, one where you’re not eating less, just healthier. If you’re worried that one piece of chocolate will make you gain weight then you need to look at the bigger picture. What’s one piece of chocolate on the scale of year really going to do? It’s time to take a stand against fad diets. The media throw them in your face like it’s a test of strength but fight the urge to only eat cabbage soup for a week, or to guzzle down endless detox drinks. Focus on going to the gym, eating well and being happy because in the end, the results will happen without you even realising.
long term weight loss tips Drink 2L of water a day Eat lean protein Cut out fizzy drinks Eat your greens Always have breakfast Never skip meals 10,000 steps per day swap sugar for fruit dont be afraid to indulge
6
exercises for toned glutes
halcyon
1
Squats Squats are the ultimate exercise for toned glutes and legs. Begin without weight and gradually move on to light dumbbells to build strength- eventually you’ll be able to jump in the squat rack. For perfect form you should remember to keep your chest and bum pushed out.
3 5
Lunges Lunges can be so versatile and are a great warm up for your leg muscles. You can use weights to intensify your workout or turn them into light cardio by doing jumping lunges. Keep your back straight and tighten your core to prevent your knee rocking over your front foot when dipping into a lunge.
Bridges This exercise is useful if you don’t want to put pressure on your back. You can intensify the workout by using a weighted bar balanced on your hips or simply increase your reps to focus on toning. Keep your body engaged by keeping your bum slightly off the ground throughout and making sure your hips are pushed forward.
2 4
split Squats Split squats are great because they work on each leg individually by isolating the muscles. Make sure you keep your back straight and your front leg bent at a 90-degree angle. Start with five reps and gradually increase to maximise your results.
deadlifts Deadlifts focus on the lower back and glutes, which will give you a diverse workout. It’s best to use a weighted bar for these but you can start off with dumbbells if you’re new to deadlifts. When you lift up the weight your shoulders need to be pulled back. To maximise your workout place the bar on the ground briefly between reps.
6
Leg lifts These will really work your inner thighs and the top of the glutes but the best thing is that works your core too. The trick is to keep your weight forward whilst lifting your hips, which will allow you to stay balanced. Make sure your leg is at a 90-degree angle and increase your reps after each set which will tone your glutes and legs too.
halcyon
Protein World The slender blend review nutritional Value
Calories: 150kcal protein: 31 grams carbohydrates: 2grams fat: 2grams
££62
Finally! A protein shake for women that isn’t high in calories, tastes good and doesn’t look intimidating. Everything from the packaging to the online marketing urges you to buy this weight loss shake, but are the results all they cracked up to be? The weight loss collection consists of a protein powder, slender blend capsules and multi-vitamins. They also include a weight loss plan along with smoothie recipes so you can get the most out of the product. Protein World recommends you use the shake as either a meal replacement or as a supplement to aid muscle recovery. The website tells you to take the capsules twice daily to boost your metabolism and reduce your body fat, it sounds like a miracle worker. Unlike some protein shakes, this one actually tastes pretty good. The vanilla flavour is the best to make smoothies with, I’d really recommend using a blender and adding fruits to your shake so you don’t get bored. The shake is only 150 calories with 31grams of protein, which is exactly what you need to loose weight and build lean muscle. The nutritional
value is a particularly great part about Slender Blend, women are often worried that protein shakes will make them fill out but, it’s extremely low in fat and carbs so luckily this isn’t an issue. It also keeps you feeling fuller for longer, preventing any unnecessary snacking. The capsules certainly feel like they’re working, they make you feel lighter and energised, but they also replicate a caffeine high. Depending on what you want this could be a positive aspect but they can make you feel irritable, distracted, and sometimes even caused headaches. Its really not good motivation when you’re trying to hit the gym five times a week. But, take into consideration that each person reacts differently to weight loss supplements so your experience could be completely fine. As for the multivitamins, they do make a difference for healthy hair and nails which is a bonus. So, lets talk about results. Everyone will be different depending on your current weight and health etc. but two weeks into the plan I have managed to loose six pounds. I’ve been taking the
slender blend as a replacement breakfast along with two 500 calorie meals, plus working out four to five times a week. Although Protein World recommend you replace two meals a day for weight loss, I would avoid doing this if you’re looking for longterm results. Restricting yourself to less food will only cause you to gain weight in the future, even though these are very nutritional they won’t benefit a body that is craving food. Protein World states that this weight loss collection will ‘raise your metabolism, burn fat, encourage the growth of lean, toned muscle and keep you fuller for longer’ and from my personal experience this is completely true. This product is raved by celebs for a reason and I think it’s changing the way women see protein products. If you’re stuck for inspiration then this will get you started and you’ll have your desired results in no time. @proteinworld proteinworld.com