Nutrition and Weight Loss Tips

1.    When eating out, always choose the smallest portion size available.
       When we choose larger meals, most of us tend to eat past the point of hunger.

2.    If we absolutely must eat chips, opting for straight-cut and fatter chips instead of crinkle-cut and thin chips will
       help minimize fat intake.

3.    Try drinking a glass of water before a meal. Drinking water before your meal will partially fill your stomach and may reduce
       your hunger levels, because often when we think
       we are feeling hunger, our body is actually telling us that it is getting dehydrated and needs some water.
       Get into the habit of carrying a bottle of water with you wherever you go.

4.    If you often find yourself reaching for chocolate or lollies in between meals, try eating a handful or two
       of mixed, unsalted nuts instead.

5.    If you're a weekend food binger, plan ahead to make sure you have plenty of healthier snacking options in the house.
       Don't Keep Goodies You Can't Resist In The Cupboard

6.    Try to reduce the Fat, Sugar and Salt in your diet.
       Diets high in fat and sugar are typically also very high in kilojoules or calories which when combined with
       low levels of exercise or activity can contribute greatly to us being overweight.

7.    Joining a gym or hiring a personal trainer with a friend has many advantages.

8.    Walk for a ½ hour instead of watching TV. Walk during your lunch break.

9.    Vary your exercise. In addition to helping us avoid boredom, adding variety to our exercise program
       actually helps us lose more weight and become fitter.

10.  Eat leaner red meat & poultry.
       Fat contains 37 kilojoules (9 calories) per gram while protein and carbohydrates only contain
       around 17 kilojoules (4 calories) per gram so it makes sense to try to reduce the
       amount of dietary fat in our diets if we are trying to lose weight.

11.    Park your car further away from the shops and walk.

12.    Eat More Than Just Three Meals A Day. Pre-Plan All Of Your Meals. Keep A Food Diary Or Weight Loss Diary.
         Set realistic goals.



1. Sugar can suppress the immune system.

2. Sugar contributes to a weakened defence against bacterial infection.

3. Sugar can cause kidney damage.

4. Sugar can reduce helpful high density cholesterol.

5. Sugar can promote an elevation of harmful cholesterol.

6. Sugar interferes with absorption of calcium and magnesium.

7. Sugar may lead to cancer of the breast, ovaries, prostate, and rectum.

8. Sugar can cause colon cancer with an increased risk in women.

9. Sugar can be a risk factor in gall bladder cancer.

10. Sugar can weaken eyesight.

11. Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.

12. Sugar can cause hypoglycaemia.

13. Sugar can increase the risk of coronary heart disease.

14. Sugar can speed the aging process, causing wrinkles and gray hair.

15. Sugar can lead to alcoholism.

16. Sugar can produce tooth decay.

17. Sugar can contribute to weight gain and obesity.

18. High intake of sugar increases the risk of Crohn's disease and Ulcerative Colitis.

19. Sugar can cause arthritis.

20. Sugar can cause asthma.

21. Sugar can cause candidiasis (yeast infection).

22. Sugar can lead to the formation of gallstones.

23. Sugar can lead to the formation of kidney stones.

24. Sugar can cause ischemic heart disease.

25. Sugar can cause appendicitis.

26. Sugar can exacerbate the symptoms of multiple sclerosis.

27. Sugar can cause varicose veins.

28. Sugar can contribute to osteoporosis.

29. Sugar can decrease growth hormone.

30. Sugar can increase systolic blood pressure.

31. Sugar can change the structure of protein causing interference with protein absorption.

32. Sugar causes food allergies.

33. Sugar can contribute to diabetes.

34. Sugar can cause toxaemia during pregnancy.

35. Sugar can contribute to eczema in children.

36. Sugar can cause cardiovascular disease.

37. Sugar can cause emphysema.

38. Sugar can cause the loss of tissue elasticity and function.

39. Sugar can increase the body's fluid retention.

40. Sugar can cause constipation, depression, hormonal imbalance, headaches, including migraines.



1. Make sure you are exercising at the right time of day for you

2. Vary your routine

3. Have you set your goals too high?

4. Form a mental picture of how you want to look as a result of exercising

5. Be persistent; don’t give up, if you want it bad enough you will achieve it.