Fitness

WEIGHT LOSS STRATEGIES AND WHY THEY WORK The road to a slimmer YOU

„ ADAM SIMPSON

BELOW are some common strategies that I often hear people implement into their lifestyle or adapt to their eating regime all in the attempt to lose body fat.

While some of these strategies are effective, they may not be the best strategy for you. It is important to understand the basic principles of weight loss and then you can pick and choose a strategy that is easy for you to adapt to your own lifestyle.

1. Cutting out Carbohydrates

One common strategy I hear is people cutting out carbohydrates from their diet in order to lose body fat. This method can work for weight loss but it doesn't mean that you should do it. By cutting out an entire macronutrient from your diet you are going to drastically reduce your total caloric intake. Which is the key to dropping body fat. A better strategy would be to continue to eat carbohydrates in moderation and monitor your total calories consumed. A basic guideline to keep your carbohydrates in the right portion size is have a portion with every meal and use a cupped hand to measure out your serve.

2. Cutting out chocolate and sugar

We all know that eating too much chocolate and sugary type foods isn't the best for us. Cutting out chocolate and sugar would definitely help you lose weight. But again, you probably don't need to be that extreme with it. Instead understand how many calories are in the chocolate and sugary treats you are eating and then eat those in moderation according to your goals and total calorie budget. Cutting something that you enjoy completely is not going to be a sustainable long term approach to fat loss.

3. Quitting alcohol

Alcohol is a very calorie dense beverage so drinking too many alcoholic drinks is going to make losing body fat that much harder. It’s probably a great idea to reduce how many days you are drinking alcohol, reduce the number of drinks you have on a night out or choosing lower calorie alcoholic drinks. Ideally the fewer calories you drink the better, but cutting out alcohol completely may not be necessary.

Eating bread, pasta, rice, chocolate, sugar and drinking alcohol didn't cause you to gain weight. Over consuming them did! body to increase its energy expenditure which in turn make it easier to get into a calorie deficit. Fat loss comes down to balancing your energy input vs energy output. So anything that increases your energy output is going to be a good thing. However, the affect they have isn't that beneficial on its own. Training consistently and managing your overall calories consumed is going to account for 95% of your success.

6. Meal Replacement Shakes

Meal replacement shakes are another strategy that can be used to lose body fat. By replacing a meal with a meal replacement or protein shake you are again reducing your total calories for the day. Instead of eating a meal which could be 500 - 600 calories you are getting between 200300 with your replacement shake. Again, this is just another way of controlling your total calories consumed.

If you have a weight loss goal and need help reach out to me, we can work out a strategy that works for you. I guarantee you it will work.

4. Taking a fat burner

Fat burners are typically high in caffeine and caffeine can cause your

5. Intermittent Fasting

Another strategy that can work well for weight loss is intermittent fasting. This method basically revolves around fasting for certain days of the week or eating between certain windows of the day. The key to fat loss in this strategy is that you are going to drastically reduce your total calories consumed as you are going for long periods of time with out eating. This can be a useful way to control your calories as it can be a simple method and can be easy to implement for some people. Again, there is no miracle to this strategy it works because overall calories are reduced.

Adam Simpson is lead trainer and founder at Repetitions Group fitness and Personal Training. Visit: www.repetitionspt.com.au or email: adam@ repetitionspt.com.au

Better in home care is an NDIS registered support agency as well as an aged care provider. We also provide plan management for NDIS participants under master plan management. The head office is in north Parramatta and the support staff are spread out over the Sydney basin. Services provided: Personal Care, community access, all aspects of home assistance. All staff have been police checked and have industry training.

FREE CONSULTATION

Our professional staff hold over 25 years in healthcare, mental health, and community spaces. Our staff are happy to come to you or meet in a place of your choice to discuss all services free of charge to you.

02 9051 1000 040 5455 000 042 0252 550 Suite 1 34 Albert street North Parramatta NSW 2151 care@betterinhomecare.com.au

www.betterinhomecare.com.au Technical solutions via zoom, and ready when you need it. MedWebDesign has the expertise to maximise your customer reach, through integrative use of websites enhanced with social media. We do what other will not and/or cannot do. We repair, realign, and reignite your website so that it works the way you were initially told it would, and then we make it better.

When your car needs servicing do you go to the nearest mechanic? No, you go to the most appropriately trained and skilled mechanic for your particular vehicle. I know you’ve experienced the financial disappointment of choosing the wrong mechanic. The same can be said for website development. Anyone with certain technical skills can develop a website! However, only a few hold the composite skill set to successfully design, develop, promote and maintain a website successfully.

Maria Toman • 0402 129 841

MedWebDesign maria@medicalwebsitedesign.com.au www.medicalwebsitedesign.com.au

What We Do Well

1) We deliver broad based accounting and wealth management services with industry expertise in construction, real estate and property, capital gains tax, primary production, superannuation and SMSF’s. 2) We combine “old fashioned” rural and regional service with a depth of industry knowledge usually confined to larger city based accounting firms. 3) We are over 85 years old and take an active interest in all our clients delivering high quality service to the community with valued people.

BECOME SMART, SUCCESSFUL AND SUSTAINABLE BUSINESSES FOR TODAY AND TOMORROW WITH: BUSINESSES FOR TODAY AND TOMORROW WITH:

Clear Business Growth, Future Proofing and or Exit Strategy Profitable and sustainable business Profitable and sustainable business

Increased revenue Increased profit Increased revenue Increased profit Partner of Choice Improved cash flow Improved cash flow in Business Growth and Exit – in Business Growth and Exit – Improved business value Business exit ready Improved business value Business exit ready Innovative, Pragmatic, Results Innovative, Pragmatic, Results

Cost effective and a high return on investment Cost effective and a high return on investment

Level 7, 91 Phillip St, Parramatta, NSW 2150 1300 87 78 78 info@bges.co

www.bges.co

“Atlas Norwest” building Suite 407, 2-8 Brookhollow Avenue Norwest Business Park

P: 02 6339 9200 | W: www.morsegroup.com.au

BlacktowN

2021 TRUSTED LOCAL NEWS WWW.GREATERBLACKTOWNNEWS.COM.AU

COMMUNITY Vale Warren Hardy, community warrior: 14

Special free event for you and your business: 13

PROJECT$ PROJECT$

ISSUE 10 | JANUARY 2022 TRUSTED LOCAL NEWS WWW.GREATERBLACKTOWNNEWS.COM.AUBlacktowN SHADOW PANDEMIC Little lives matter in Blacktown: 3 $100K FOR CHARITIES Signature group’s Christmas gift: 19 8 TO WIN $25,000 Westpoint kicks off 2022 with shopper competition: 4

From top left clockwise: Grange Avenue, Loftus St and Glengarrie Rd - all projects for possible development under the AIF program. HIGH growth greenfield precincts in Blacktown will benefit from a share of $139M being handed out by the State Govt this year. The cash is up for grabs for eight Western Sydney councils as applications have opened for round two of the Accelerated Infrastructure Funding (AIF). More page 4. Cash boost for local precincts

Blacktown City blacktown.nsw.gov.au

Blacktown Snapshot

403,000

population 18.81 billion regional economy 4.6% average economic growth 24,990 registered businesses

1IT doesn’t take much to convince Blacktown’s residents that the area has some of the most diverse weather conditions in Australia at times. It might be sweltering summer heat or freezing winter mornings that we dislike the most, but it is the region’s storms that wreak the most havoc. And the gurus at NRMA Insurance Data agree with us. They just released details of the record wild weather claims for Spring and it turns out Blacktown topped the list in Greater Sydney and was second in NSW behind Coffs Harbour. Blacktown LGA made 9% of the claims and Penrith 5.4%. More: 17. LUNAR NEW YEAR SATURDAY 5 FEBRUARY 5 PM – 9 PM Nurragingy Reserve, Knox Road, Doonside For more information visit blacktown.nsw.gov.au Free event- bookings essential STORM CITY Weather Tracker reveals Blacktown data 1143,259 local jobs Blacktown Council wants to help residents live longer, happier, healthier lives, which is why we launched our More Active More Often campaign during Local Government Week. The campaign will see two projects in each of Council’s five wards that will upgrade existing facilities or build new ones to help locals be more active more often while enjoying the outdoors after lockdown. Riverstone Park’s 4 netball courts, Little Athletics facilities, and public toilets will be upgraded, a new multipurpose court space, skate park, and path network will be built, and 30 new trees planted. William Lawson Park, Prospect will get a new amenities building and better pathways that will make the park more accessible for everyone. There will also be new tree plantings, an athletics track and facilities, basketball and netball courts, and an upgraded playspace. Whalan Reserve will receive an undercover synthetic turf cricket training facility to ensure the growing number of quality Blacktown cricketers can train whenever they need to, while Shalvey families will be consulted about the design for a new playspace at Tanderra Park Find out more about what’s planned for your area: blacktown.nsw.gov.au/BMAMO

BlacktowN

Reach thousands of prospective customers in digital and newspaper formats. The Blacktown News directory offers maximum reach at affordable rates. julie@accessnews.com.au