Health

Thursday 21 August 2014

Easy ways to maintain an appetite for success

Simple lifestyle changes are keeping our bootcampers on track, discovers Andrea Smith

Bootcampers
Karl Henry
SIOBHAN LENNON (45), WEIGHT LOSS WEEK TWO: 2lbs

After the initial high of the first week, things have settled down for our bootcampers. There were mixed results at the scales, and while some said they were disappointed and felt they hadn't achieved the results they wanted, they were quickly encouraged by Karl Henry to get focused again and up their intensity levels in training.

Others continue to steadily shed the weight and inches, and all felt encouraged by the support they received both from Karl and their fellow group members. As for the rest of us, with the Christmas party season just around the corner, we asked Karl for his top 10 tips to help us shape up.

1 Eat a diet full of colour. All of your meals should have plenty of colour -- and not the artificial type, but the healthy, beneficial type.

2 Eat more fruits and vegetables. They are packed with fibre, vitamins, minerals and antioxidants and are low in calories. They keep you satisfied longer, are a great snack and can be eaten with every meal. Most Irish people don't eat enough vegetables, and there really is no excuse with such a selection available.

3 Eat regular meals. They keep your metabolism stable and ensure you burn calories all day long. When we don't eat for an extended period, it slows down the calorie-burning rate.

4 Eat more slowly. It takes our bodies 10 to 15 minutes to realise we've had enough to eat. So you need to begin chewing your food and slowing down, leaving your knife and fork down between each chew.

5 Eat whole, fresh foods. In order for foods to last longer in the supermarkets, they are filled with preservatives. Where possible, buy fresh foods and avoid pre-packaged and convenient fast foods, as these are typically higher in calories, fat and salt.

6 Get moving. Exercise can help you sleep better and improve your mood, so whether it's a workout at the gym or a stroll in your neighbourhood, get to work. At a minimum, you should be exercising 30 minutes every day.

7 Treat yourself. We all have those foods we know aren't good for us, yet we have a hard time avoiding them. Allow yourself a treat from time to time, but remember moderation. You should have a guilt-free treat once a week.

That way you aren't cutting food from your diet, making it an effective weight-loss plan. There is evidence to support the fact that by having your treat day, your body will lose even more weight as your metabolism speeds up to burn it off.

8 Be a detective with food labels. When reading the list of ingredients on packaged foods, if you don't recognise the ingredient or can't pronounce it, perhaps this isn't something you want to be putting in your body.

9 Eat your wholegrains. Wholegrains are unrefined products that have maintained their nutrients and fibre content. They help maintain blood sugar levels, with less spiking and crashing throughout the day, and they help keep you fuller for longer.

10 Eat the 'right' fat. Fat has a reputation for being bad for us. This is true, unless we are speaking about healthy fats our bodies need. The wrong fats (saturated fats) can lead to unwanted extra pounds, as well as increasing your risk of heart disease.

WEE_2013-11-30_LIF_024_29753565_I7.JPG 

 

 

Joanne Sweeney Burke (35)

Barna, CO Galway

Height: 5ft 1in

Starting Weight: 11st 7.5lbs

Weight Loss Week Two: 0.5lbs

Total Weight Loss: 7lbs

Family: Husband Tom, daughter Sophie (18) and son Bobby (4)

Occupation: Owner of Media Box

Progress: "With seven pounds gone, I'm delighted I'm half-way to my target. The button now closes on my lovely black jacket. I have more energy and I've learned what I should be doing and what's sustainable over a long period of time."

WEE_2013-11-30_LIF_024_29753565_I10.JPG 

 

Geraldine Sinnott (49)

Enniscorthy, CO Wexford

Height: 5ft 4in

Starting Weight: 14st 7.5lbs

Weight Loss Week Two: 4.5lbs

Total Weight Loss: 10lbs

Family: Husband John and children Colm, Shauna and Kevin

Occupation: Sales office official

Progress: "I felt very motivated this week as I was looking forward to meeting up with the rest of the group. "Karl showed us how we should have been doing the exercises, and it's at a much higher intensity than we'd do at home. I'm trying to put a good bit of effort into the resistance work, although I find it harder."

WEE_2013-11-30_LIF_024_29753565_I11.JPG 

 

 

Aine Hayes (30)

Cashel, Co Tipperary

Starting Weight: 11st

Weight Loss Week Two: 1lb

Total Weight Loss: 5.5lbs

Family: Husband Alan and three-month-old daughter Amy Rose

Occupation: Quality engineer

Progress: "My weight-loss wasn't as good this week as the first week, so I was a small bit disappointed. I talked to Karl and he said to push it harder in the workouts. I'm getting used to the food and I am enjoying it. I feel as if I'm getting into a routine with the programme now."

 

WEE_2013-11-30_LIF_024_29753565_I8.JPG 

Una Duffy (31)

Cork

Height: 5ft 7in

Starting Weight: 13st 13lbs

Weight Loss Week Two: 4lbs

Total Weight Loss: 7lbs

Family: Fiance Peter

Occupation: Accountant

Progress: "The second week was definitely much harder than the first. "I work long hours and found it hard to give up my Dairy Milk and Tayto in the afternoon, but I've gone off them now. "Instead of going to the vending machine in work, I'm now going to the fruit bowl and choosing an apple or a yogurt."

WEE_2013-11-30_LIF_024_29753565_I5.JPG 

 

Frank McDonnell (60)

Leixlip, co Kildare

Height: 6ft

Starting Weight: 15st 10lbs

Weight Loss Week Two: 3lbs

Total Weight Loss: 7lbs

Family: Wife Margaret, daughter Carol and son David

Occupation: Self-employed owner of cold store business

Progress: "I felt this week went quite well. The diet is do-able, but I still miss my carbs. I've realised that I wasn't walking hard enough, so I've corrected that now and I'm enjoying pushing myself the whole time."

WEE_2013-11-30_LIF_024_29753565_I4.JPG WEE_2013-11-30_LIF_024_29753565_I4.JPG

Martha Kennedy (54)

Navan, Co Meath

Height: 5ft 4in

Starting Weight: 12st 6lbs

Weight Loss Week Two: 3lbs

Total Weight Loss: 7lbs

Family: Husband Simon, daughter Karen (27) and son Simon (22)

Occupation: Housewife

Progress: "I was delighted with my weight loss this week, and with Simon's too.

He's doing great on the plan and is looking fantastic, but that's a man's metabolism for you -- I could kill him.

"It's an easy plan to stick to and it's really only your own head that gets in the way, if you know what I mean."

WEE_2013-11-30_LIF_024_29753565_I1.JPG 

 

SIMON KENNEDY (53)

NAVAN, CO MEATH

HEIGHT: 6ft 3in

STARTING WEIGHT: 18st 9lbs

WEIGHT LOSS WEEK TWO: 3.5lbs

TOTAL WEIGHT LOSS: 12.5lbs

FAMILY: Wife Martha,  daughter Karen (27) and son Simon (22).

OCCUPATION: Manager at Parc Aviation

PROGRESS: “I feel that I’m ontrack for losing the stone, because I’m down about a pound per dayon the programme so far and I feel fabulous. I’ll be meeting up with some of my old pals from the Air Corps this week, and there will be food and drink there, so I plan to be careful around the food and stay off the drink.”

WEE_2013-11-30_LIF_024_29753565_I2.JPG 

 

AISLING CARROLL (42)

GOWRAN, KILKENNY

HEIGHT: 5ft 7 ins

STARTING WEIGHT: 12st 12 bs

WEIGHT LOSS WEEK TWO: 1lb

TOTAL WEIGHT LOSS: 4 lbs

FAMILY: Husband Peter, and sons Danny (15) and Lorcan (2).

OCCUPATION: Co-owner with Peter of Momentum Health Care

PROGRESS: “I’m a bit gutted this week as I’ve only lost a pound. I had a conference on for two days this week, so I was gone from early morning to late in the evening. “I did a few squats and thought that would be okay, but I was really only fooling myself. So Karl hasadvised me to up the exercise levels this week and I plan to do that.”

 

WEE_2013-11-30_LIF_024_29753565_I6.JPG 

 

SIOBHAN LENNON (45)

BIRR, CO OFFALY

HEIGHT: 5ft 2in

STARTING WEIGHT: 9st 2lbs

WEIGHT LOSS WEEK TWO: 2lbs

TOTAL WEIGHT LOSS: 6lbs

FAMILY: Husband Frank, and daughters Clodagh (8) and Aine (6)

OCCUPATION: Just left position in a local pharmacy.

PROGRESS: “I’m finding the programme great. I’m not hungry and I’m becoming more conscious

of what I’m actually eating. “For me, it’s about losing  inches and toning up, and I wanted to learn to eat properly and healthily, rather than just grabbing something to eat as I was going along. I feel a lot better, and definitely have the feel-good factor after doing exercise. "

WEE_2013-11-30_LIF_024_29753565_I3.JPG 

LISA WRIGHT (44)

DUBLIN

HEIGHT: 5ft 8ins

STARTING WEIGHT: 14 stone 4lbs

WEIGHT LOSS WEEK TWO: 1lbs

TOTAL WEIGHT LOSS: 7.5lbs

FAMILY: Husband Patrick, children Alex (13) Natasha (12) Max (10) Christopher (9).

OCCUPATION: Student services manager at Kilroy’s College

PROGRESS: “I was away for two days in Spain forwork this week, and although I tried to keep the food tight, it was harder to

control it. I ordered the fish, and had yoghurt and fruitfor breakfast, but the portions were bigger and wehad wine with meals. And

even though I got up early to do my exercises, it was definitely more difficult.”

Weekend Magazine

Also in this Section

Top Stories

Most Read

Independent Gallery

Your photos

Send us your weather photos promo

Celebrity News