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gut health

Why Women Don't Achieve Their Goals?


Why Women Don't Achieve Their Goals?

We are going to explore today why women don’t achieve their goals when it come to fat loss. There are 3 major points that you can start with that will make a huge difference to you achieving your goals. Firstly, women need to change their way of thinking about weight loss to body fat loss. Secondly, you do not diet ever, this is something that has been a common theme long before the internet even came along, but will lead you down a path of disappointment and you won’t achieve the body you desire. So with all this information out there that you can find on Google, Instagram and Facebook, it is getting extremely hard to know what is right and what will work for you. So let’s get started.

  1. NEVER DIET - Diets Do Not Work

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You should never diet, period. Traditional diets are based on starving yourself. The cut of calories below the amount you need, may work initially but after 2-4 weeks you stop losing weight and undoubtedly get frustrated and go back to normal eating. What most women go through over the years and decades is the yo yo dieting. Without an understanding of basic human physiology, what you are doing is confusing your body’s metabolism. If your body’s food intake is cut, it freaks out and thinks you are starving it, which is what you are doing. As your body is a survival system, with any diet, it loses the ability to know when the next meal is coming, so it actually shuts down your metabolism.

Let’s get into the difference now between weight loss and body fat loss. Losing weight may sound great and we all have a number in our head that we want to be. However, do you care what the number on the scales say or if you can fit into that dress that you love or your favourite jeans? This is where it’s about body fat loss instead of weight loss, as you can lose weight and still be fat and flabby, as you are more likely have lost muscle mass. So if you are going to embark on a new nutrition plan, ensure you have your body fat measured and don’t worry about the number on the scales.

What we find at Energie4 is that because of years of yo yo dieting, women become conscious to eat. As I mentioned above starving the body and switching it to survival mode can cause so many hormonal and metabolism issues but when you feed it the correct nutrition and consistently it balances your body and the result of body fat loss will be achieved. It is imperative that you find a nutrition plan that works for your body. You must eat more in order to lose body fat, we know this sounds the reverse of what you are thinking, but we do it on a daily basis and once you change your mindset, you will notice the results immediately.

2. Strength Training

Another stereotype in the fitness world, is that women were sent to the cardio area and kept away from the strength area. Women have always been told that slow long cardio training was the best and only way to lose body fat. So further from the truth because when women diet and add cardio training, they become what we call skinny fat. Skinny fat means they lose muscle mass, they may look like they are skinnier but in reality they still have the body fat that they so desperately want to get rid of.

Strength training will not make women put on excessive muscle. For a start women do not have enough testosterone to be able to have a mass amount of muscle But for the women who do have a bigger amount of muscle usually are training multiple times per day and may also have some extra assistance. One of the big reasons that women struggle to get their bodies, is the loss of muscle mass as you age. Muscle mass will give you the muscle tone, that all women come in and ask for.

So get into the gym, try exercises that you wouldn’t normally do and step back and watch the magic happen.

3. Commitment

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You have to commit to a specific time frame, when it comes to a new lifestyle of nutrition and training. It isn’t a 4, 8 or 12 week challenge, your lifestyle shouldn’t have an end date ever. It is a lifestyle, where you promise yourself that you will train a certain number of days and ensuring your nutrition is on point every day. Once you commit and keep the promise you made to yourself, you will see the changes and with this your motivation will increase for you to keep on going.

At Energie4 we always start with a small commitment to your training, starting with two sessions a week is always advisable. When you start to feel comfortable with that then and only then will we allow you increase your sessions. Saying that if you add a session one week it becomes a bonus rather then if you have 5 sessions a week and you miss one, you then consider yourself as failing that week. With this negative association often women will then also give up on their nutrition, falling back to emotional eating, with the mindset of starting again the following week.

As adding training and nutrition is a lifestyle, you have to ensure that you have the mindset and also the time to complete what is required in order for you to reach your desired body. We like to set up women to succeed and not fail and not to put them down if they can’t make a session. Remember this is a lifestyle change and we are in the business of helping people change their lives for the positive. We all get busy and doing less to start with will be the key in being committed long term.

Are you going to be the same you in 2019?

Therefore, in order for you to achieve your body composition goals you need to understand your lifestyle and how it is all going to fit in. Changing your nutrition and mindset around eating for your body and not for starvation is something that may seem counterproductive but it’s the most effective long term changes. Lifting weights will not make you put on muscle and look bulky like a man, it just doesn’t happen that way. Once you commit to training that you know you can easily achieve, you will see the benefits and remember any extra sessions is a bonus. Who doesn’t love a bonus, especially if it makes you get closer to your desired body.


Gut Health

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Gut Health

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When it comes to overall wellness, maintaining your gut health is just as important as maintaining your heart health, bone health, and the health of the rest of your body. Although digestive symptoms like heartburn, gas constipation, diarrhoea, nausea, and abdominal pain are common with an unbalanced gut. An unhealthy gut can also present as food intolerances, skin rashes, arthritis, headaches, and chronic fatigue.

Your gut is its own complex ecosystem and as crazy as it sounds it is home to 100 trillion micro -organisms. The gut has a crucial role not only in digestion but your metabolism and your immunity, in saying this, it is responsible for 75% of your immune system. Most of you might not know that you only need to have the tiniest amount of food (a pinky nail size in fact) to cause an inflammatory response that can take up to 90 days for it to leave your system.

Below are some common food allergy symptoms:-

Tingling or itching in the mouth
Swelling of the lips, face, tongue or throat
Swelling of other areas of the body
Wheezing or trouble breathing
Nasal congestion
Abdominal pain or diarrhoea
Nausea or vomiting
Dizziness, light-headedness or fainting

I am sure you have all felt those “butterfly” feelings in the stomach when your nervous or your stomach drops when you get scared, this nervous feeling comes from your stomach and reacts allthe way up to the brain. Hence the gut is now being called the “second brain”. How you feel in mood can be a derivative of what is going on in your gut.

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What you also need to know is when you have permeability in your small intestinal tract also known as having a “leaky gut” this is when the tight junctions in your small intestinal tract has become blunted due to bad eating habits and stress which allows toxins and undigested material to enter into the bloodstream which will send alarm bells to the first responder and that is our –LIVER! The liver is responsible for filtering out potential or hazardous materials, when he is inundated with undigested food and waste he calls on the immune system to help him out and  starts attacking back and the outcome reaction can be susceptibility to food sensitivities,  intolerances and allergies causing inflammation throughout the body a stress the body doesn’t  need.

So let’s talk about what symptoms, signs of unhealthy gut (leaky gut) are…

Multiple food sensitives
Digestive issues like gas, bloating, constipation or diarrhoea
Seasonal allergies or respiratory problems like asthma
Autoimmune diseases including but not limited to rheumatoid arthritis, Hashimoto’s, or lupus
Nutritional deficiencies
Skin rashes
Recurring sickness or infection
Hormonal imbalances
Diagnosis of chronic fatigue syndrome or fibromyalgia
Mood and behavioural issues like anxiety, depression or ADHD
Headaches, brain fog, and memory loss

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So you are all probably saying well I might have one of these issues or more how do I fix it!

Well, it isn’t that easy especially if you have more than one of these issues my advice would be to seek professional advice from a natural health practitioner or a functional medicine practitioner.

People will be advised to say take some probiotics or prebiotics which is all well and good but  you need to understand that the gut has a combination of “good” and “bad” per se, what  becomes problematic are the “numbers” of which bacteria has an imbalance of the amount of thegood to bad bacteria. Having a healthy gut flora aids in digestion, absorption of nutrients and the formation of your stool. So next time don’t be shy have a look before you say good bye! I know  it’s not the most common conversational point but checking out the formation of your stool and  its consistency does give you an idea on what is going on in the gut. Surprising to most having  the right gut flora does help your body use insulin effectively reducing your risk of metabolic  disease, ie. diabetes.

So first time users of probiotics don’t go for the biggest number like 1 billion to 100 billion or evenmore, you need to understand the type of strains there is in that capsule of a billion bacteria and how you might react to it, if it is severe as in a “die off” reaction may cause fever, chills,  headaches etc.

IF, you do want to start with one go for one that contains a few of the strains such as L.  acidophilius or B. bifidum as well as some others see how you feel with that. Be aware of storage too, so ask the practitioner how to store them as the type of probiotic you buy will either need  special storage conditions or not.

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For those that think eating yoghurt and fermented foods such as sauerkraut and kimchi is enough– it isn’t!! Especially if you have ticked a few from the symptoms above.

If you are not doing it already DRINK LOADS OF WATER!! If you are drinking water already that isgreat but be weary of the source of which you are drinking. Water is in every nook and cranny of your body and travels to your brain and it makes up the bulk of your blood as well as lubricating  your intestinal tract. As easy as it is to reach for the tap water consider this when you fill up your glass do you want to drink water that contains…toxic heavy metals like lead or cadmium and with the remnants of prescription medications that  people flush down their toilets when they go for a pee. Tap water is also treated with fluoride andchlorine, which can create a whole host of problems. It might be cheaper and accessible and theysay it is clean it isn’t always the best option for your gut or health.

No surprise to all of you…the next piece of advice to support healthy gut is REGULAR EXERCISE!!

Not only does training make you stronger, look and feel good as well as a whole host of long termhealth benefits but it supports the balance of microorganisms in your gut and keeps your  digestive system moving! 

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