Weight control and weight management are really two sides of the same coin. In reality, the habits that help you drop pounds are the same ones that will help you maintain it. After all, losing weight isn't really considered a success unless you manage to keep it off. Dietician Susan Bowerman shares her secrets to successful weight loss.

The top 10 strategies of successful 'losers':

1. They get to know themselves really well

One key to success is learning how to manage your own high risk situations - such as eating when you're stressed or cleaning your plate out of habit rather than hunger. Successful losers are adaptable and plan ahead - they know what situations might get them into trouble and have a backup plan for dealing with them.
  
2.  They get a lot of exercise

On average, successful losers get about 60-90 minutes of moderate to high intensity exercise daily. The most popular exercise is walking, and it is simple and safe. Your only investment is a good pair of walking or running shoes.
  
3.  They set goals and monitor their behavior

Setting goals for those you will measure, like how many minutes you walk, how many calories you take in, or how many sit-ups you do, are helpful because you can track whether or not you meet those goals. Successful losers keep track of how much exercise they get, and they keep food journals, sometimes using a food log to plan meals ahead of time. These self-monitoring strategies are critical and provide much needed feedback on behavior changes.
  
4. They have regular meal patterns and frequency

Many people get in trouble with their weight because their eating patterns are so disorganized. Successful losers report that eating at regular intervals and snacking only when they hungry are keys to success. Skipping meals usually backfires, and having routine meal times means that you don't go long stretches without food, which often leads to excessive snacking or larger meals.
 
5.  They eat a low fat, nutrient-dense diet

No surprises here, but a high quality diet, one with plenty of protein, fruits, vegetables and whole grains, is what keeps people satisfied. The fruits, veggies and whole grains are bulky and filling, and their calorie cost is relatively low. Adequate protein is key, since protein is highly satisfying and will help keep snacking at bay between meals.
  
6.  They practice portion control

Learning the portion size you need to eat to in order to feel 'not hungry any more' can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.
  
7.  They practice stress management

By learning what size portion you need to eat to feel 'not hungry any more' rather than feeling 'stuffed' you can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.

8.  They have an attitude adjustment

Many people who have successfully controlled their weight say that they had to change their thinking about dieting and weight control. Some felt it was 'in their genes' to be fat, or that they couldn't lose because they'd never been successful in the past. Eventually, they faced the problem head on, recognizing that success would come through a series of small steps and a lifelong commitment to a healthy lifestyle.
  
9. They adopt a plan and stick to it

Once you have an established routine of how you generally eat and how frequently you exercise, learn to stick with this routine, day in & day out. People who have controlled their weight and are successful maintaining it do this - even when on vacation or eating out. You may eat out less often, simply because you prefer having more control over what you eat by preparing meals at home.
 
10. They have learned to control their environment

Successful losers learn how to control situations that are likely to get them into trouble. The foods that are available in the refrigerator or cupboard at home, in restaurants, at the workplace or in the grocery store are all environments that can be controlled. To gain control over the food environment, keep 'safe' foods in the house, choose restaurants where you know you can get foods that you want, bring appropriate foods to work, and prepare a shopping list before you go to the supermarket.

Follow the top ten tips above to help develop healthy weight loss strategies for a healthy lifestyle.  If you need more ideas about improving your personal wellness goals, Herbalife is a leader in the health and wellness industry, and I can help you discover the best products for your nutritional requirements.  Don't hesitate to call me on 0403 726 731 or at [email protected].
 

Getting a good night's sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep. "When we're busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing," says Herbalife's Luigi Gratton, M.P.H., and Vice President of Nutrition Education.

Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it's best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you're like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you'll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether or not to snack before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax.

Good nutrition for a good night's zzzz's:
 

• Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans
• A bowl of lentil soup with a salad and some fruit for dessert
• If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed
• Keep your alcohol intake moderate to avoid sleep disruption
• Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water
• If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation
• A cup of warm milk is an age-old remedy for sleeplessness, and for good reason

Follow the tips above to help get a restful night's sleep, and develop healthy sleep patterns for a healthy lifestyle.  If you need more ideas about improving your personal wellness goals, Herbalife is a leader in the health and wellness industry, and I can help you discover not only the best products for your nutritional requirements. Feel free to contact me on 0403 726 731 or at [email protected] for more information.
 

Do you eat 5-7 servings of fruit and vegetables every single day? It's hard enough to get one or two servings each day, let alone seven! So what are some ways to do it? And importantly, why do we need to eat that much? Fruits and vegetables are hugely important for staying healthy and they are a great source of essential nutrients the body needs. They naturally contain fiber, antioxidants, fructose (naturally occurring fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about the sugar in fruit?

Fruit naturally contains sugar, called fructose, but this shouldn't be a reason not to eat it. Fruit contains many other great nutrients and the benefit of these outweighs the sugar quantity you'll get from eating a piece of fruit. But do watch your intake; try to make up your daily requirement with 2-3 servings of fruit and 4-5 of vegetables.

So what are some good ways to hit the 'magic number' of fruit and vegetables each day?
 

1. Add fruit to shakes and smoothies for a tasty drink.
2. At breakfast, add sliced fruit on your cereal or oats, or sliced tomato or avocado on your toast.
3. Fruit and vegetables are healthy snacks - snack on a piece of fruit or sliced vegetables sticks such as carrots/celery/peppers.
4. Keep the fruit bowl full, as you're more likely to reach for a snack that is readily available in your home or in your bag.
5. Dinner is a good way to increase your vegetable intake. It's easy to throw extra vegetables into a stir-fry or to eat them as a side dish.
6. Variety in cooking is needed to alleviate boredom. Try something new each day: stir-fry, roast, boil, poach, steam or bake.
7. Although fresh is best, frozen and canned fruit and vegetables count too. If you choose canned fruit, go for ones without a sugary syrup and that are low in salt and sugar.
8. One glass of unsweetened 100% fruit juice counts as one of your servings
9. Grow your own. It always seems to taste better when you've put the hard work in yourself!
10. Buy what's in season - it tastes better and is usually cheaper

So head down to your local farmers' market, fruit and veg store or supermarket and stock up on healthy, tasty and nutritious fruits and vegetables. Need additional information? Herbalife is a leader in the health and wellness industry, and your Herbalife Independent Distributor can help you discover the best products for your nutritional requirements.
 

You've been told the benefits of exercise a thousand times and you know what you should be doing, but it can be so easy to find excuses.
 

• 'I'm comfortable on the sofa.'
• 'My favorite TV program is on.'
• 'It so cold (or hot) outside.'
• 'I just don't have enough time.'

We've heard them all before, so how do you get (and keep) the motivation to get up and exercise regularly? Here are some tips we can all benefit from:

Plan - Leading a busy life, it can be hard to think there is room to fit in daily exercise. Make exercise a priority and plan it into your daily routine. Don't make it optional. It also helps to plan exercise when you're more likely to enjoy it. For example, if you find it hard to get out of bed in the mornings at the best of times, don't try and exercise in the mornings. Try your lunch break or after work.

Get your gear on - The first step (and often the hardest) is just putting on your shoes and exercise clothes). Once they're on, it's much easier to get going. Even better, treat yourself to something new. It's surprising how a new pair of running shoes, item of clothing, or new gadget can encourage you to 'try them out'. Plus you look good and feel good!

Variety is essential - Change your running route, try cycling instead, or swim in an outdoor pool instead of indoors. Keep it interesting by changing parts of your workout so you don't get bored. The gym can quickly become a sterile environment, so throw in the occasional outdoor session, especially on those gorgeous sunny days.

Make it social - Exercise with friends, have a laugh and you'll keep each other motivated. They can offer support, can give positive feedback, and make it fun! Alternatively, try group fitness classes or join a local team. If you thrive on competition, team sports are great, as is exercising with someone who's slightly better than you so you are always are pushing yourself to keep up.

The art of distraction - Exercising to music or while chatting to friends keeps you distracted. You may just find yourself exercising a little longer or finishing quicker than you thought. If you're at home, try exercising while watching TV.

Have realistic goals - You may not be planning to run a marathon, but it's important to have goals and to put them into practice to keep yourself motivated along the way. But be realistic! Don't set them so high that you'll never achieve them. Write them down and remember to review them regularly as your fitness improves.

Don't forget to reward yourself -   It could be running an extra mile or losing a couple of pounds, but as you reach your personal goals and are happy with your performance, reward yourself. Give yourself a day off or buy a new pair of jeans. Be proud of yourself!

Always remember the feeling you get after exercise - endorphins flying around your body, you feel healthy and pleased with yourself. Next time you're thinking of skipping a session, remember this feeling and get exercising!

A good accountability partner is your Herbalife Health Coach, who can help you track your goals, provide emotional support, and offer advice on supplemental products. Feel free to contact me at [email protected] for advice and support!

Around 60-70% of the human body is composed of water, so it's fair to say that water is vital for survival. It functions to keep our body temperature regulated, allows us to breathe, is essential in digestion and excretion, assists body movement, just to name a few! Drinking 8-10 glasses of water each day is recommended, but during exercise or when in hot environments, we need to drink more, because we sweat more.

Did you know... Studies have shown as little as one percent dehydration can cause major changes in body temperature, while two percent dehydration will drop your performance levels significantly! So to operate efficiently, it's crucial to keep your fluid levels up. But is water enough? Or do you need a sports drink to stay properly hydrated? Sports drinks will keep you well hydrated and give you energy if you're participating in high intensity exercise for more than an hour. However, if you're not exercising to this level, plain water will do just fine.

What defines a sports drink? 
Sports drinks (sometimes called electrolyte or isotonic drinks) are developed to contain the right level of carbohydrates and electrolytes (such as sodium and potassium) to keep you well hydrated, replacing what is lost from the body during exercise.

Other drinks that contain high amounts of carbohydrates (such as Lucozade and Red Bull and soft drinks) stop water being absorbed quickly and therefore can delay hydration, so are not suitable before exercise. So if you're doing a high intensity workout, choose a sports drink. But, if you're not working out to this intensity and drink them as part of your everyday routine you may end up putting on weight because of the extra carbohydrate content. If you don't like the taste of plain water, add a slice of lemon, orange, or a sprig of mint to give your water some flavor without added calories. 

Hydration tips for exercise 

1. Make sure you're well hydrated before you exercise - start drinking approximately two hours ahead
    
2. Continue consuming fluids during exercise
    
3. Always remember to re-hydrate after exercise - it's essential for recovery. Try to drink one to two glasses per hour until your urine is pale again

It's easy to forget the importance of staying hydrated, especially during exercise. When possible, complete your workout with a friend so that each of you will have an accountability partner. If you are considering using sports drinks to support hydration, pleaseemail me at [email protected], and we can discuss options suitable to you and your goals!