Читать книгу The 7-Day GL Diet: Glycaemic Loading for Easy Weight Loss - Nigel Denby - Страница 48
ОглавлениеIn Chapter 2 we talked about increasing your activity through walking with the 1800-second challenge. Getting active is such an important part of a healthy weight-loss plan that we are going to get back on our soapbox again! As well as scheduling your eating plan, social life and support networks, this is also a good time to plan in that activity.
We’ve concentrated on walking because it’s cheap and so easy to do, but there are lots of other activities which will get that heart muscle working and help you build that all-important lean muscle tissue. Remember, muscle tissue increases your metabolic rate and helps you burn more fat, even when you’re asleep!
If walking doesn’t float your boat then find something else that will get you moving:
Dancing
Cycling
Swimming
Fitness classes
Roller-blading
Trampolining
Skipping
Sex
These are all activities you can measure in terms of their frequency and duration – yes, the sex too! You’re looking for that magic 1800 seconds or 30 minutes every day. Then you can rest on your laurels and feel 100-per-cent confident you are being active enough to:
Lose weight faster and keep it off
Boost your immunity
Get a natural high from increased production of endorphins (feel-good hormones)
Sleep better
Boost your brain and memory power
Reduce your risk of heart disease, diabetes, cancer and high blood pressure
And if all this still sounds just too much then start by focusing on your day-to-day routine, and work out where those 1800 seconds can be found in tasks you have to do anyway. Here are some ideas:
Walking to and from work
Walking the children to school
Using the loo on another floor – take the stairs
Going out to get your lunch – take a longer route
Housework
Cleaning windows
Mowing the lawn
Digging
Washing the car
Sex – not that sex should ever be routine of course!
Day-to-day tasks are so useful for building up your total activity level. It’s just as effective to find your extra 1800 seconds in short bursts if one block of 30 minutes isn’t practical or possible.
Exercise Options for Less Mobile People
If you are one of those people who, for whatever reason, are unable to get about as well as most of us, please don’t take our emphasis on activity as meaning you won’t get results on the 7-day GL diet. You will. It may mean it takes you a little longer to reach your goals but it is possible to achieve weight loss by changing your diet alone.
If walking is a real problem for you then chair exercises can be very helpful. Some people find that swimming can also be great because the water supports their weight rather than their joints having to do the work. It’s really important to take advice from your health-care professionals before embarking on an activity plan. You may also find that your GP’s surgery or physiotherapy department can offer advice and ideas for less able people to increase their activity levels. Above all, don’t let your mobility difficulties prevent you from reaching your weight-loss goals.
“Having been on every diet written, I am always hoping for a miracle. I bought the GL book hoping this would be the one. At last I’ve found something realistic. The main reason is you really do have ‘freedom’ -no counting, no visits to supermarkets checking every packet for salt, fat, carb and calorie content. The book is easy; it all makes sense; the recipes are delicious and suitable for everyone; you don’t need to sit eating differently from the rest of civilization.
I have now lost 10lb – it’ not fast but it’s constant. I feel healthier and have noticed how much more energetic I am. I’m also shrinking in different places! This message is from a real person. I’m not a stick insect – I’m still a larger-than-life lady – but for the first time in many years I now have real hope that this is going to work and become a way of life.”
Andie M from Essex
