Ask Mareike Bout, our resident personal trainer
Mareike Bout is a qualified and registered personal trainer who specialises in holistic fitness and lifestyle coaching. She is a recognised leader in the industry, receiving the peer-voted South Australia Personal Trainer of the Year award in 2008. She is also a regular guest on Adelaide’s top-rating radio station FIVEaa. If you don't look and feel great after following Mareike's advice, we'll be very surprised.
This week she offers great advice on keeping off the kilos:
One Simple Strategy to Lose Weight: Eat Breakfast
During my regular fitness segment on Adelaide's FIVEaa radio, I recently took a call from a listener who shared his experience of losing a stack of weight by introducing a few new habits into his day. One of these, and probably the most important, was eating breakfast every day. Before his incredible transformation, this listener would not eat breakfast and would barely eat during the course of the day until dinner, by which time he was so hungry he would consume whatever wasn’t nailed down. By eating breakfast and five small, balanced meals every day, he lost a staggering 40 kilos and looks and feels great! Research shows that people who eat breakfast daily lose more weight more quickly, and keep it off longer than those who do not.
Best Brekky Ideas:
- Soft-boiled egg on grainy toast
- Muesli with natural yoghurt
- Cottage cheese and fruit
- Porridge with banana and cinnamon
10 Reasons Why You’re Not Losing Weight
You might be…
- Over-indulging on the weekend: pay attention to portion size
- Not eating "good" fats: nuts, avocado, olive oil
- Not getting enough calcium
- Eating the wrong amount of carbohydrates for your activity level
- Eating too many calories
- Not eating ENOUGH calories
- Not adding weight training to your program
- Too stressed out
- Not exercising at the right intensity level
- Out of balance with your hormones
- Make water your primary drink
- Start building some muscle: do some push-ups, squats and lunges
- Use vegetables to bulk up your meals
- Avoid "white foods": sugar, flour, rice
- Spend 10 minutes a day walking up and down stairs
- Order the smallest portion of everything: the entrée, the 6”, the regular coffee
- Take a 20-minute brisk walk before dinner to curb your appetite
- Include a lean protein source in 3-4 of your meals and snacks: chicken breast, tuna, lean beef
- Eat slowly – it really works to make you feel fuller sooner
- Get a good night’s sleep
Leptin and Grehlin are hormones that help the body control appetite and weight gain and loss. Leptin suppresses appetite, while Grehlin increases appetite and may prevent a person from losing weight. When lack of sleep becomes a chronic problem, levels of Grehlin increases, causing greater appetite, and levels of Leptin decrease. Regardless of diet and exercise, it's possible thatsome obesity is caused, or made worse, by sleep deprivation. On an individual basis, the amount of sleep you need is that which allows you to wake up feeling refreshed and able to stay awake during the day, usually 7 – 8 hours for most people.
Don’t let your emotions rule you. Some days we are very motivated to accomplish goals and other dayswe're not. Life would be wonderful if we felt motivated on a daily basis but there will be many days when we feel frustrated and defeated. If your goal is to lose five kilos by increasing your exercise and following a sensible diet, there will be days when you don't feel like following your plan. There is no magic solution for increasing motivation. You must accomplish a little each day, even on days when you don't feel good or motivated. Successful people stay motivated because they do a little each day to accomplish their goal despite how they feel. Like the old Nike saying goes "Just Do it".
Mareike runs her personal training business, One Life Live Well, both online and from a private studio in Adelaide. Services include one-on-one training, outdoor group fitness, lifestyle coaching and weight-loss programs. Individually tailored programs encompass aspects of exercise, nutrition, relaxation, positive thinking, life balance, and goal setting. Her approach is to guide, support and educate her clients so that they posses the tools required to live a life of health, strength and vitality!
Got a question for Mareike? Click here!
What is the role of a personal trainer?
A personal trainer is a trained and certified fitness professional who develops and implements an individualised approach to physical fitness and peak vitality. A trainer also assesses their client’s level of physical fitness and helps them work toward a personal fitness goal through educating them on healthy eating habits, lifestyle management and appropriate types of exercise. They are a source of motivation and encouragement, and a resource for the latest information on health and fitness.