So, how do I lose weight?

As I've said before, it's simple.  it may not be easy, but it is simple.


I try very hard not to mention the word 'diet' when I am talking about nutrition as the word has been hijacked by a multi-million pound industry that relies on the failure of 'diets', your failure and subsequent dip in self-esteem, to sustain itself.  

It's no good even talking about a healthy, balanced 'diet' as all people hear is the word 'diet' which says 'hungry'; and 'balanced' which says cake and salad.  Instead, I like to talk about nutrition and get back to the bare bones of facts v myths.

So here they are:

• FACT There is no such thing as a naturally slim person.

They DO NOT exist.  Stop kidding yourself.

People who are slim are that way simply because they take in the same calories as they expend.  It's a simple equation.  Calories in = calories out = stable weight.

That does not mean that all slim people are healthy.  There are plenty of slim people who are physical wrecks.

Sometimes you can tip the balance in your favour just by upping your activity levels but for most people, it is going to involve fewer calories.

But, remember, not all calories are created equal.  Which is why I hate points systems.  They encourage you to look at the caloric intake rather than the nutritional intake.

• MYTH I've tried every diet and none of them work.

Diets don't work, that's true.
But diets would work if you were to stick to them 100%.  Guaranteed.  Diets don't work because you cheat.
So why do you cheat?
You cheat because most diets are ridiculously unattainable for the vast majority of people.
So, you need a nutrition plan that is so perfectly designed for you, so simple and easy to sustain that you understand you are not on a diet and therefore don't cheat.

You also need to remember that there are no naturally skinny people.  They are that way because of the equation.  No other reason.

So there is going to be an element of control and an element of restraint. You know that eating cakes, pies, pasties, biscuits, mountains of pasta and bread are going to make you fat.  It isn't rocket science.  You know that.  So accept that a bit of it is going to be hard work.  There is no magic wand.
But there is you.  And you are so much stronger than you think you are.

Remember:
that little voice in your head that says, 'I can't,' is LYING!

So this is why when I talk about food and drink intake, I talk nutrition, not diet, not calories, not points.

I do not believe in counting calories.
I do not believe in a point system.
I do not believe in scales.
I do not believe in quick fixes.
I do not believe in feeling unbearably hungry.

Any nutrition plan that I give you on K-Loss is about making you feel good, giving you the energy you need to lead a fit and active life, giving you the nutrients you need to nourish your body, making it sustainable, achievable and not a misery to follow, while at the same time addressing where it is you are going wrong.  It involves a lot of discussion because each one of you is unique.  You can't just pick up nutrition plan and make it work, it has to be tailored to suit you.

So, do yourself a favour.
Ditch the diets.  Scrap the scales.  Cut the crap and nourish your body how it deserves to be nourished.

Take a long, hard, honest look at your food and drink intake.  You know what you have to do.

But just in case you have forgotten, make a positive start with these tips:

1. Cut flour
2. Cut sugar
3. Cut processed anything
4. Fill up on fibrous carbs instead of starchy carbs
5. Never eat or drink low cal, diet, low fat etc products.

I'm not saying it's easy but it is simple.  No excuses.

Krish x

Success

If you're fed up with starting over, 

stop giving up!

So, what should I eat?

This is a question I get asked a lot.  
More specifically, 'What should I eat to lose my tummy?'  


There's no single answer as everyone is different.  One meal plan may be perfect for one person and impossible to live with for another.  However, there are some simple rules that if you follow them will guarantee you lose fat.  Unfortunately it isn't possible to lose fat from just one area, so as your bum and thighs and stomach shrink, so will your wrists and ankles and... boobs.  Which is good news if you're a man, I guess.

Firstly, let me make myself VERY clear.  I do not believe in diets.  I do not believe in scales.  I do not believe in quick fixes and I do not believe in weight loss for weight loss' sake.  I believe in leading a fit and healthy life. For life.  If you happen to lose a few pounds in the process of taking control of your life, brilliant.  


It means if you are interested in being fit and healthy, for life, you need to change your nutrition habits, mindset and attitudes.  For life.

So:

1     Cut anything that has white flour in it as much as possible; totally if you can.
2     Cut anything that has sugar in it as much as possible; totally if you can.

3     Fill up on fibrous carbs (vegetables) instead of starchy carbs (potatoes and rice)
       they take longer to digest and keep you fuller for longer.
4     Eat protein with every meal.
5     Push away from your food when you are comfortably full.

If you make these changes, you need to remember that this is not a diet.  You are not on a diet.  This isn't something you do for a few weeks until you reach your 'target'.  This is you taking control, making the change and living the difference.  For life.  Forever.


You may have days when you find it hard to stick to nourishing food.  Its important at times like these to see the big picture.  It's not all or nothing.  If you fall off the wagon, you dont have to stay fallen. Get up and get back on it!

If you are fed up with starting over, stop giving up!


If these simple changes don't get rid of your tummy, I've only one thing to say.

You're cheating.  And you know it.

Krish x

It's finding the time...

Someone busier than you is getting fit,

RIGHT NOW! 

Find the time.

Best exercises for a beach bum.

The curent weather is making me dream of sun-drenched sand, turquoise seas and cocktails by the pool.  And of course the perfect fit, toned body to go with it!


Here are my top exercises you can do at home for that beach-ready, buff body.  And the good news?  If you start now, there is time to achieve it by the summer holidays!  (But only if you aren't snaffling burgers and chips all the time!  Remember it's 90% nutrition!)

1     For that perfect beach bum...
Squats.  Place your heels on something that will raise them up an inch or so, a book or something, to really engage those glutes and tone and lift those wobbly bits!  Make sure you can see your toes when you squat.
Do 3 sets of 15, 3 times a week.
2     For toned thighs...
Lunges.  Try lunges with a glute raise for added bottom tightening, side lunges to target those inner thighs and normal lunges for toned hamstrings.  Make sure your hips drop straight down rather than moving forwards.
Do 3 sets of 15 , 3 times a week.  Mix it up with different types of lunges.
3     For shapely calves...
Calf raises.  Stand on the stairs and drop your heels over the edge, lower as far as you can and push up onto your toes.
Do 2 sets of 12, 3 times a week.
4     For a trim waist and toned stomach...
Woodchops.  Holding a big bottle of milk or some other weight, stand with feet shoulder width apart and your arms in the air to the left of your head.  Swing your arms down to your left and as your arms come past your hips squat at the same time.
Do 2 sets of 15, 3 times a week.
5     For eliminating bingo wings...
Triceps dips.  With you hands facing forwards on the edge of a chair, begin with your heels on the floor in front of you, knees bent, drop your body down and push up again using your arms.  Once you can do this, straighten your legs.  Once this is easy, raise your legs onto another chair or coffee table.
Do 3 sets of as many as you can do.
6       For toned arms...
Bicep curls.  Holding two bottles of milk or some other weights, stand with your feet shoulder width apart, keep your elbows tucked, avoid swinging, with palms facing up, raise and lower the weights slow and controlled.
Do 3 sets of 15, 3 times a week.
7       For all over buffness...
Press ups.  Begin with press ups against the wall, progress to incline press ups, against the arm of the sofa.  Once you can do these with good form, go for press ups on your knees and once you've mastered these, normal press ups.  If you can do these well and you want to mix it up, try decline press ups where your feet are higher than your arms, on the sofa for example.

If you only do 2 exercises, pick squats and press ups.

The most important thing is good form.  This is more important that how many you do.

Until we get some videos up on this blog, you can find examples of how to do each of these exercises on youtube.

Good luck!
Krish x

It may not be easy but it really is simple.

If you are determined to make a change for the better, then this is what you need to do:

Eat clean, do more, sleep well, get outside.  


It's so simple, right?  I didn't say it was necessarily easy but it is simple.


And the good news is you don't need to join a gym or run anywhere to get fit!

You can do a great body-weight workout at home and if you want to up it a bit, you can get an inexpensive resistance band for around a tenner or invest in a set of free weights.

If you want to burn fat, body-weight workouts need to focus on major muscle groups, so if you want to trim down, tone up and improve your strength, endurance and balance, you can't do better than squats, lunges, planks and press ups.  You get a full body workout with these exercises.  If you can chuck in some pull ups, all the better.  You can also isolate your triceps (bingo-wings, ladies) by doing triceps dips on the edge of your stairs, bed or sofa - the longer the lever you make with your legs, the harder they will be.

If you have access to a resistance band, you can include all sorts of other exercises, like rows, bicep curls, triceps pull downs, lateral hip extensions etc.

If you have a set of free weights, you can do endless exercises and increase the intensity much more easily!

Along with resistance work, you need to include some cardio, for a number of reasons.  It improves your cardiovascular health, meaning reduced risk of coronary heart disease; lowers blood pressure and improves performance.  It also releases masses of endorphins so makes you feel really good.   The good news is that going for a long, brisk walk, fast enough to get you hot and sweaty, can raise your heart rate enough to burn fat and improve lung capacity and resting heart rate.

If you like to run, swim or cycle, they are excellent cardio too, but walking can be enough!

Of course, if you lack the motivation, a personal trainer is a great way to make sure you stay focused and on-track and they can design a program specifically to fit your lifestyle and goals but simply getting a friend along with you can be enough to keep you motivated.

Getting fit and healthy isn't rocket science.  It might not be easy but it is simple.  Anyone can do it if they have the determination to do so.  So change your priorities and push your health and wellbeing further up that list!

And remember: eat clean, do more, sleep well and get outside!


Krish x

Easter cake doesn't have to be...simnful...do you see what I did there?

Fun-free Simnel cake.


Here is a recipe for fruit cake that involves no flour and no refined sugar.  It isn't, however, calorie free, so you still have to exercise a little restraint...





Ingredients
1 cup of halved glace cherries
1 cup of raisins
1 cup of currants
1 cup sultanas
1/2 cup mixed peel
1/2 cup of brandy

You can add whatever you like to the mixture as well, in the way of other dried fruit and chopped nuts etc.

Soak fruit in brandy overnight in a covered bowl.

Ingredients
250g ground almonds
1 eggs
squirt of agave nectar or honey

Mix these ingredients together to make the almond paste. Put aside.

Ingredients
1 tin chickpeas, drained
1 tin black beans (or kidney beans at a push) drained
1 cup milk powder
1/2 tsp bicarbonate soda
60 g cocoa powder
1 cup ground almonds
1 tsp cinnamon
1 tsp mixed spice
1/2 tsp ground ginger
1 tbsp olive oil
3 eggs


Method
Add beans and chickpeas to food processor and whizz until smooth.  Add eggs.  whiz.  add dry ingredients and olive oil.  whiz until just combined.

Tip into a bowl and add brandy-soaked fruit.

Pour half the mixture into a lined tin.

Roll out half the almond paste (you need to use some ground almonds to prevent the paste from sticking to your surface and rolling pin) to the size of the tin and place on top of the mixture in the pan.

Pour the rest of the cake mixture on top.

Bake in a preheated oven at around 150 degrees for around 1/2 an hour, until a skewer comes ut clean and the top bounces back.


Wait for the cake to cool for 5 minutes before turning out onto a wire rack.

Roll out the rest of the almond paste, reserving a little for the 11 balls on the top.  Brush top of cake with jam and place the almond past circle on top.  Stick 11 almond past balls around the top and grill until golden.

Krish x