Posts Tagged ‘diet’

Do You Know Anyone Like This?

Saturday, February 26th, 2011

Did you know that the vast majority of people in this day and age have excess abdominal fat? lounge

 The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? The first thing you must understand is that there is NO quick fix. There are NO pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either, they are all a crock of s@#*. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a properly designed exercise program that stimulates the necessary hormonal and metabolic response within your body and a nutritious diet full of unprocessed natural foods. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring cardio routines, throw in a little outdated body-part style weight training, and finish up with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over 15 years researching this topic, and applying it “in the trenches” with myself as well as thousands of my clients to see what works to really stimulate abdominal fat loss the best.

The entire solution… all of the nutritional strategies, as well and training sequences, exercise combinations, and more have all been compiled in my Succeed Boot Camp 12 week program.

The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines in our program, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

We want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS, but you to be prepared to do the work it takes!!

So if you are up for it, or want to prolong your life, then why not head to a Succeed Boot Camp session for a FREE trial and start on the journey to change TODAY….

Click here to email us for a Boot Camp in Canberra near YOU!!!

Weight Loss Secrets Part I

Thursday, June 17th, 2010

Welcome to Part I of a small series of Weight Loss Secrets

Introduction If you’re like the majority of people that are trying to lose weight, tone up and get fit, you’ve probably read countless weight loss books and tried all the fad diets. As you probably know by now those fad diets don’t work, do they? And if you are one of the lucky ones to lose some weight while on the diet, how long do you manage to keep it off? As long as you stay on the diet right? As soon as you come off the diet you’ll put it all back on, and then some.

And then there’s the fat loss supplement industry, how many miracle pills have you popped? How many weight loss shakes have you already drank? When you fail on these as most people do you feel it’s your fault, right? In reality it’s not your fault. The weight loss industry is making a fortune at your expense by feeding you rubbish and misleading you, they know how much you want to change the way you look and feel.

The truth is the majority of people just don’t know how to eat properly. We all know we should eat 5-9 servings of fruit and vegetables everyday but how many people do? 95% of Australians are undernourished and you are possibly one of them.

When you think of someone being undernourished you immediately see images of people starving in Africa, but in reality if your overweight you’re actually undernourished. Because you keep putting the wrong foods into your body, you’re body keeps sending you signal’s that you’re still hungry. If you ate foods that are high in nutritional content your body will stop craving the vital nutrients it needs, and you’ll be closer to your perfect weight!

This report is normally worth $29.99 because the information contained inside is truly powerful if applied correctly and consistently. As a gift I’m giving it to you for free. It’s the accumulation of years of Personal Training experience, reading all the latest information the fitness industry has to offer, testing out and applying what really does work!

Now, you may be asking yourself why I am giving away all of these fat loss secrets for free. It’s because I’m a firm believer of you reap what you sow and hopefully this will go towards helping you reach some of your fitness and weight loss goals.

Below I have listed some guidelines that will help kick start your weight loss regimen and put you on the road to living a healthier life. Obviously these are just are a few of the many things that you can do to help you lose weight, but if you apply and make these changes to your daily lifestyle, you can be free from the hype and on your way to a new you.

Fitness tip 1 — Eat low GI load foods. Eat foods that are low on the GI load (I will explain this in a later post). Put Simply, The Glycemic Load of a food tells you whether the carbohydrate in the food is fast or slow releasing. Eating foods that have a high GI rating causes your insulin levels to rise, it’s a known scientific fact that your body has trouble burning fat when your insulin levels are elevated. Foods that are low GI will give you longer lasting energy whereas high GI foods will give you a short burst of energy, leaving you feeling hungry shortly afterwards. Avoid simple sugars which are found in sweets, soft drinks, cakes, bread, bagels, white pasta/rice and juices. Limit alcohol consumption. Instead get the majority of your carbohydrates from fruits, vegetables, beans and brown rice.

Fitness tip 2 – Healthy Fats. Make sure you eat plenty of seeds, nuts, avocado’s and fish and be sure to take an omega 3 supplement. Not all fats are bad for you, the right kind of fats are essential for optimal health and help reduce the risk cancer, heart disease, Alzheimer’s and a host of other illnesses. Foods that are high in saturated fat, which are found in animal based foods and Trans fats which are in processed foods should be kept to minimum. Totally eliminate fatty meats from your diet (bacon, sausages etc). If you do eat meat, make sure it’s a lean cut.

Fitness tip 3 – Drink plenty of water. Two thirds of the human body consists of water, which makes it our most vital nutrient. Water is necessary for the transportation of essential vitamins and minerals as well as carbohydrates. If your water intake is low you lose the ability to transport nutrients through your body and substances such as urea, uric acid, ammonia and other nasty matter begin to accumulate, leaving you feeling lethargic. If you don’t drink enough water your body will actually store more water because it’s not sure how long it will have to wait for you to drink again. So by drinking more water it’s actually possible to lose 1-2 kg of bodyweight of stored fluid. Drinking a glass of water before your meal can also help control your appetite and stop you from overeating.

Fitness tip 4 – Eat 5-6 meals times a day. Eating at regular intervals will keep your metabolism burning strong throughout the day. You’re also less likely to binge eat, will have stable energy levels and will burn more calories through increased meal consumption (digestion burns calories). If you have trouble eating 5-6 meals a day, try adding a meal replacement to your diet, make sure its ‘whole food based’ so it has genuine nutritional value.

Stay tuned for more soon…

Remember, keep it clean!

Scott Williams

Can Healthy Foods be bad for you?

Monday, March 29th, 2010

It is as easy as, if it’s not available, it’s not a temptation.

Even “healthy” foods can be a problem for many people?  There are certain foods-and it’s an individual thing-that once you start eating them, it’s very hard to stop.


For me, it’s pasta. I’ll cook the whole wheat variety and sit down to a “healthy” meal, but unless I specifically portion out the amount I’m going to eat, I can easily end up having two or more serves.

You see, if I’m not careful, a healthy serve of “healthy” pasta can easily turn into a massive calorie overload sent straight to my waistline.

These foods-those “Salt and Vinegar Chips” -are what I refer to as “trigger foods” and if you’re going to consume them, you need to do so with a little bit of caution.

Here are just a couple of tips to help you with your trigger tips:

1. Only consume trigger foods as an “individual” meal, not with the family. This allows you to cook (or reheat) and individual portion, and not be tempted by a huge serving bowl in front of you.

2. If you are cooking one of your trigger foods as a family meal, measure out a single portion and place the rest in the fridge. Tell your dining friends “I’m not having seconds; hold me to it.”  A little accountability goes a long way.

3. Always measure out a specific portion and then store the rest.

Do you have a “healthy” trigger food? Let me know in the comments section below!

I’ll bet you anything it’s a carbohydrate of some sort 😉


Facts on Soft Drink

Friday, March 19th, 2010

 cokeAs I am looking over a host of my clients nutritional in take over the last week, I am noticing an alarming trend of ‘dite soft drinks’ in their lists…

 Now I am not to sure what mis conception people are on here but, surely we all know any diet soft drink is not the healthiest thing  you can put in your body… the nasty chemicals, the fattening high fructose that your body can’t digest, and the problems caused by this carbonated cocktail is obviously something many of you are not aware of??

 Since you’re one of my valued clients and subscribers, I know that those reading this, actually do care about your health and the appearance of your body.

 After going over my clients food intake I though I better set the record straight…

 There is NOTHING healthy about drinking diet soft drinks. In fact, if you doa bit of research you will see there are studies that show dedicated diet soft drinkers got FATTER than people drinking normal soft drink…

 An excerpt from a study author at Texas Uni:

 “What didn’t surprise us was that total soft drink use was linked to overweight and obesity,” Fowler tells WebMD. “What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher.” 

 “There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

Ok, as if we didn’t already know how bad regular soda was for us, and now they’re showing us studies that diet soda makes us even fatter than the already bad stuff!soft-drink

There’s a lot of complicating factors as to why this occurs but a few stand out reasons are:

  • 1. the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.


  • 2. people subconsciously think that because they are drinking a diet soft drink with less calories, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I’ve said this all along, but the bottom line is that if you’re serious about your health and body, soft drink of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can’t avoid them.

 Scott Williams

Are Carbohydrates Making you FAT!!!

Tuesday, March 2nd, 2010

fat-personIn short, yes they are… In my opinion anyway. This is why I have devised a complete nutrition and training program that I have been running as a guinea pig trial with 15 clients for the last few weeks.


Just wanted to give you a quick update on how everyone is going thus far with my training & nutrition trial.

To give you a rundown every single person that has stuck to it has lost at least 2kg in the last two weeks. I think that is a fantastic effort guys well done.

Some of the more notables are:

Narelle – 1.8kg (only been going ONE week)

Jules – lost 2.8kg in two weeks

Craig – lost 2.6kg in two weeks (with AC/DC concert in the middle)

A.J – lost 3.6kg (still to be weighted this week)

Myself –  88.2 NOW 85kg (lost 3.2kg in two weeks)

Here is a bit of insight into why this meal plan is working so well:

Humans are genetically conditioned to store fat. It’s part of the survival mechanism to see us through times of famine. The problem now is that we rarely experience famine. As a result, we store fat and never burn it off.

Most of our excess weight comes from the highly processed carbohydrates found in baked goods, breads and other sweet snacks that we all love so much. Simple equation, you eat too much of these you store body fat.  Eat too many of these foods and your body starts to change the way it processes food.  The insulin you need to convert carbs to energy becomes less effective and instead of burning the food you’re eating, you start to store more and more fat.

The goal of my eating plan is to get your insulin level back under control, which is done by cutting carbs in your meal plan. Not all the carbs, just the ones your body uses the fastest. This means saying goodbye to a list of foods you generally eat all the time: potatoes, most fruit, bread, pastries, rice & some cereals.

Now don’t think you have to give these foods up forever, just for a few weeks here and there. Just long enough to lose some weight and recondition your body to use insulin more effectively.

Things you should be looking for are: salads, zucchini, tomato, peas, beans, broccoli, asparagus, cucumbers, lean meat cuts, turkey, chicken, fish, eggs, raw peanut butter and seafood.

All of these foods are have a less effect on blood sugar, and hence they break down slower in your body.  As the weeks progress you then start to incorporate other carbs back into the diet.

I have found it has given me much more energy on a daily basis, and I am creeping closer to viewing  the six pack that has been hiding underneath all those years….


Scott Williams

Australian Fitness Expert 

What Will you Give Up?

Tuesday, February 23rd, 2010

A post on the things I am giving up for the month for my Last Phase Fatloss Trial

Diet sneak is what happens to a great diet when you get a little too confident and a little too lazy. It happens to a LOT of  people who start off strong with our Succeed Boot Camps and then start sliding back into their old habits.

It doesn’t happen very often, but I’ve found I am even guilty , going from 90% perfect to 85% and down to 80%. Time to do something about it.

(I already have a few, but hey, if you want to give up a few things this month, just let me know in the comments section…we can support one another!)

Now I know that because of my workouts I’m still gaining muscle and not gaining fat, but as a role model to you and hundreds of other Succeed clients and readers, I’ve decided to get strict and lead the way this Month.

So for the next 30 days, I’m kicking these foods out of my diet:

  • Added sugar
  • Alcohol
  • “Processed foods”
  • Dairy
  • Most Fruits

Let’s take a look at why I’m removing each one of those…

1) Added Sugar

The main source of added sugar in my diet was the raw sugar in my coffee and the occasional ice cream, I am cutting it out.

And then there was also a little bit of diet sneak going on as well…last week I had a gatorade after a run + a few snakes…

But I know that’s not setting a good example for you, so let’s get back to square one and cut out all added sugar. I have others doing it so I need to lead by example.

2) Alcohol

I have let a few regular beverages creep in over the last few months. Not that I drink a lot, but can’t hurt to take it out either.

3) “Processed foods”

Alright, this is a tough one to define, but here’s my definition:

a) No added sugar

b) No refined flours

4) Dairy

This isn’t a big deal because 90% of my dairy intake consists of milk in my coffee, so I figured why not throw it on the list. Sometimes I add a small amount of cheese to my morning omelets, but I’ll give that up for now.

5) Most Fruits

Why am I giving up fruits you ask, aren’t they good for me?? Well yes and no, it depends on who you talk you really. A nutritionist might say you need at least 2 – 3 pieces of fruit a day, but I tend to disagree.

The reason why is that most people don’t understand and realise the amount of sugar they are already consuming in a day wihtout adding the sugar contect from fruit. I am not saying my way is the right way either, but I am going to try it for a month and see what happens, along with 15 other people.

So what’s staying in my diet?

– eggs, meats, fish, raw nuts, and dozens of different kinds of salad and vegetables.

Pretty simple, and of course, regardless of your dietary preferences, your food foundation should feature a lot of salads and vegetables – so your diet shouldn’t be much different from mine even if you eat dairy and meat.

Overall, a nice little “diet depletion” for the month.

What is your biggest weakness?

Is there at least ONE food or ingredient you could give up for an entire month?

Let me know what it is by commenting below…

Here’s to your dieting success,

Scott Williams

PS – C’mon, don’t be shy…

…commit to giving up one thing this month and tell me what it is below…

I will keep you posted each week with the results:

So far a I have had 8 of the people on the trial weigh in and ALL have lost at least 1.5kg (some have lost over 3kg in the first week).

Myself – I started at 88.2kg and and 86kg even (a loss of 2.2kg in one week…)

How to Avoid Falling off the Wagon Part 1

Tuesday, February 16th, 2010

A post about why it is so hard to stick to a diet


 Why sticking with your diet is so hard

 It is becoming quite evident, we have an obesity problem in Australia and many other countries around the world. Yet, I propose that we do not have a weight loss problem today.

  In case you’re confused at this apparent contradiction, consider these statistics:

 According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 ars, about 80 percent of all ‘losers’ have regained the kgs, and often gained back a little more than they started with.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%!

Basically this means that many people have lost weight, but not many have managed to keep it off.

Therefore, we don’t have a weight loss problem, we have a “not sticking with it” problem.

Wouldn’t you agree?

In fact, the fall and subsequent regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time Easter rolls around, the diet is old news and forgotten!

If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it? 

This is exactly what I focus on with my clients. I have also put together this new list of the top 8 reasons why many of you seem to fall off the wagon.

Having a better understanding of the problem, better helps lead you to solutions.

Rather than worrying about all the varied diet plans, like whether you should be on low carb or high carb,  vegetarian or meat eater, I propose that if you focus on these 8 tips in the next blog, you’ll start getting more lasting results on your new easy to follow food program.

 By the way I hate the word ‘diet’, you should never call it a ‘diet’. If you have to then is it not the right meal plan for you. It should be easy and something you can stick to for years to come.

How? By being able to stick with whichever plan you decided was best for you! After all, even if you have one of the best nutrition programs in the world (such as the Last Phase Fat Loss Program), it doesn’t do you much good if you can’t stick with it!

Stay tuned for part II and ways to avoid falling off the wagon.

 Scott Williams

Author of Last Phase Fat Loss

Can you Handle the Truth About Sugar?

Sunday, January 10th, 2010

Sugar and Weight Loss

 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 sugar1Large amounts of refined sugar are often hidden in many of the foods and drinks we consume every day without us even knowing it.

 This article discusses why an excessive level of refined sugar in our diet is bad and provides some tips for reducing it.

 Sugar facts

 A can of soft drink has 39gm of sugar per serve…(our average is 22gm a day). It should be around 40gm total including natural sugar from foods.coke

 Although many of us think of sugar as being a relatively simple concept, the fact is that sugars can be quite complicated to understand.

 From a weight loss perspective it is very handy to know a few facts about sugar, such as the various names it comes under, etc.

 Here are a couple of handy to know facts about sugar:

On food labels sugar can be listed as brown sugar, palm sugar, cane sugar, corn syrup, fructose, fruit juice concentrate, glucose (dextrose), high-fructose, honey, invert sugar, lactose, maltose, molasses, raw sugar, (table) sugar (sucrose), syrup.

All sugars contain 17 kilojoules / 4 calories per gram.

Simple sugars on their own have no nutritional value (no vitamins, minerals, etc).

Experts suggest that it is ok for sugar to constitute up to 10 per cent of our total energy intake per day.

The average Australian currently consumes more than 40 kilograms (90 pounds) of sugar per year, which is equivalent to around 22 teaspoons and equals 1840 Kilojoules / 440 calories per day.

In Australia , the consumption of soft drinks, which are sweetened with sugar, has increased by 30 per cent in 10 years.

 The effects of sugar


 As well as knowing the facts above, it’s also useful for us to know the various effects sugar has on our bodies.

 From a weight loss perspective, we know that sugar:

Can add a lot of empty calories to our diet.

Increases our blood sugar and insulin levels which can cause our bodies to begin storing and stop burning fat.

Can cause an insulin drop (following a surge) which can leave us feeling tired and hungry (usually for something else very sweet).

Needs valuable vitamins and minerals to digest which our bodies draw from existing stores reserved for other roles such as fat burning and muscle building.

May replace other foods that are high in vitamins, minerals and other important nutrients in our diet.

In addition to the above, it is believed that an excessive consumption of sugar may play a role in the formation of many diseases. Although there is still a great deal of debate surrounding these claims, sugar is said to contribute to these diseases by, among other things:

Suppressing the immune system.

Upsetting the body’s mineral balance.

Contributing to hyperactivity, anxiety and depression.

Contributing to a weakened defense against bacterial infection.

Causing kidney damage.

Increasing the risk of coronary heart disease.

Interfering with the absorption of calcium and magnesium.

Contributing to diabetes.

Contributing to osteoporosis.

Causing food allergies.

Increasing fluid retention.

But I don’t add that much sugar to my cooking or meals

 That may be very true for the vast majority of us.

 But what many of us don’t realize is that most of the sugar in our diet comes from the processed foods that we eat, not the sugar that we add to our cooking and meals.

 Reducing our Sugar Intake

 Because sugar is addictive and most of it is hidden in the foods and drinks we enjoy everyday, reducing sugar in our diets is not easy.

 Having said that, there are some things that we can all do to gradually reduce the amount of sugar we consume each day to a more healthy level and in doing so help us lose weight and improve our waistline.

 If you want to reduce the sugar in your diet, here are some things you might try:

Learn to enjoy foods that are naturally sweet, without added sugar.

For every cup of sugar indicated in a recipe only use 2/3 to 3/4 of a cup and replace omitted sugar with an equal amount of non-fat dry milk to increase the nutritional value.

Use spices and herbs such as cinnamon, nutmeg, cloves and ginger to enhance the flavor of foods naturally.

Make homemade sauces and toppings with less sugar.

Use dried or fresh fruit or frozen fruit juice concentrates to sweeten cereals and baked goods instead of table sugar.

Take your time shopping and read labels to reveal hidden sugar and gain information on the overall nutritional value of foods.

Buy fresh fruits or fruit packed in water instead of syrup.

Buy fewer foods high in sugar such as biscuits, chocolate, soft drinks, and baked goods.

Be careful not to replace foods high in sugar with foods high in fat and sodium.

Drink 100 percent fruit juices, water or unsweetened sparkling and mineral waters, instead of cordial and soft-drinks.

When reading “Nutrition Facts” labels remember that 7 grams of sugar is equal to around 1 tablespoon of sugar.

Avoid heavily sweetened breakfast cereals – go for ones that have 10 grams of sugar or less per serving.

Energy bars and drinks are a common source of hidden sugar – look for ones that have less than 12-15 grams of sugar per serving.

Be wary of reduced fat and fat-free products, sugars are often added to mask the loss of flavor when fat is removed cutting out fat, but not necessarily calories.

Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.

Mix fresh or dried fruit into plain yogurt, many fruity yogurts are loaded with added sugar.

Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries.

Choose fruit when it’s in season and it shouldn’t need any added sweetness.

If you must drink soft-drinks chose the smallest sized can or bottle you can find – soft drinks are now commonly sold in 600ml bottles, which provide at least 12-15 teaspoons of sugar.

Be mindful that fats and sugars are often found together in foods like chocolate, biscuits and cakes making them particularly bad for those of us with weight loss goals.

If we control the amount of sugar that is added to products like Weet Bix and Vita Brits, we may be able to consume less sugar than if we eat pre-prepared cereals like Coco Pops and Fruit Loops.

Be cautious with products labeled “no sugar added” – this doesn’t mean that the product doesn’t naturally contain a lot of sugar.

Remember that while all sugars contribute four calories per gram, some foods contain more concentrated sources of calories than others – for example, a teaspoon of table sugar contains 16 calories, a teaspoon of Honey contains 22 calories, while a teaspoon of orange juice or applesauce has just four calories, and also contains vitamins, minerals, and fiber.

Make a habit of eating at least three good meals per day – one of the best ways to overcome cravings for sweets is to eat balanced meals at regular intervals throughout the day.

Try to avoid having dessert with a meal that is high in carbohydrates like pasta, bread, or rice.

Try to incorporate more wholemeal carbohydrates (wholemeal pasta, brown rice, etc) into your diet.

Try limiting dessert to once or twice a week.

Use sugar substitutes (stevia is the best) in recipes and hot drinks instead of sugar. I will post about artificial sweeteners soon.

When you eat foods that contain added sugars, choose foods that also contain nutrients like vitamins, minerals or fiber.

Know how much sugar is in the foods you eat by looking them up in the Nutritional Food Tables available free on this website.


 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 This article discussed why an excessive level of refined sugar in our diet is bad and provided some tips for reducing it in our diets.

Scott Williams

Succeed CEO

What do you EAT When Emotional? Part 1

Friday, December 4th, 2009

Well after a few of my personal training clients have fallen of the band wagon for a variety of reason and have turned to food for comfort, I decided to write a post about it.

Did you know that the experts estimate that 75% of overeating is caused by emotions.


Emotional eating (generally junk food) is the practice of consuming bigger than normal quantities of food – usually “comfort” or junk foods – when feeling bored, lonely, upset, self-esteem issues, stressed, angry, tired, anxiety, problems with relationships or sad.

Everyone eats for emotional reasons occasionally, but when the habit of using food to deal with emotions happens often, it becomes hard to separate actual hunger from emotional hunger.

Emotional eating takes its toll on the body and causes weight gain. In order to stop emotional eating, you must first admit that there is a problem.

There are several triggers that can turn on the emotional eating tap. It is important to identify what triggers the emotional eating. Here are a few typical triggers:


There are a multitude of triggers here: boredom, tension, anger, anxiety, stress, fatigue, depression, or loneliness as a way to “fill the void.” People who are uncomfortable with confrontation may deal with frustrations in their relationship may result in them reaching for the cookie jar, for example, rather than with communication. Food can take the attention off of these triggers and a host of other emotions we’d sometimes rather not feel, and is often used for this purpose.


We are what we think we are. If we think we are fat, we are going to eat to accommodate those thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, getting cranky at oneself for looks or a lack of will power not to resist the food (get angrier and then eat more food).

Peer Pressure

 For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people. Feeling obliged to eat when around other people so to not be a ‘misfit’.


Eating because the opportunity is there. For example, at a restaurant, passing by the bakery, seeing an advertisement for a particular food. Eating  also tends to be associated with certain activities such as watching TV, going to the movies (popcorn and ice cream cones) or a sporting event (pie and chips at the footy), etc.


For example, increased hunger due to skipping meals (big mistake) or eating to forget about pain.

When stressed or anxious, many people become “orally fidgety.” This often it leads to eating when not hungry. Many people, out of nervousness or boredom, just munch on chips or drink soda to give their mouths something to do (especially if they are not a smoker). This excuse is one of the biggest used for smokers who have given up.

Childhood Habits

Many of us have sub conscious thought processes from our childhood memories that revolve around food. Whether your parents used to reward you with sweets, fix your tantrums with an ice cream cone, make or buy your favorite meal to celebrate your successes. Most children develop some emotionally-based attachments to food while growing up. When in times of stress, few things can be as powerfully comforting or rewarding as your favorite food. Because many people don’t develop more effective coping strategies (going for a walk to calm down, cleaning the house etc), this type of emotional eating is very common: people eat to feel better, because it is there, to celebrate, eat to deal with the stress of being



To identify what triggers excessive eating in you, get a diary and record what and when you eat as well as what emotions, thoughts, or stress you identify as you eat. You will begin to identify patterns to your excessive eating fairly quickly.

When emotional hunger comes along, one of its distinguishing characteristics is that you’re focused on a particular food, which is likely a comfort food (mine is Ice Cream). Comfort foods are foods a person eats to obtain or maintain a feeling. Comfort foods are often wrongly associated with negative moods, and indeed, people often consume them when they’re down or depressed, but interestingly enough, comfort foods are also consumed to maintain good moods.

Ice cream is first on the comfort food list. After ice cream, comfort foods break down by sex: For women it’s chocolate and cookies; for men it’s pizza and steak.

If there is a particular subject you want me to write about, let me know in the comments section below!

Scott Williams

Succeed Personal Training

Australia’s Leading Fitness Expert

Need a Lower Intensity Exercise Regime?

Monday, November 23rd, 2009


Well here at Succeed we are always looking at ways to cater for everybody when it comes to fitness.

We all understand that we need to do something and that it is never to late for any body to start exercising.

Remember we live on average an extra 15 – 25 years than our ancestors, so it it vital we stay fit, healthy and active.

So we have joined forces with Heartmoves and one of our wonderful trainers in Karell Daly who has completed her course as a Heartmoves Instructor here in Canberra.

What is Heartmoves I hear you say?

Heartmoves is a gentle low to moderate intensity program suitable for anyone who hasn’t exercised in a while, or anyone with pre or existing chronic disease that needs to begin an exercise program.

This exercise program can help:

  • Lower blood pressure
  • Improve cholestrol
  • Manage weight
  • Manage diabetes
  • Improve quality of life

Exercise includes a focus on strength, flexibility, fitness and co-ordination in a fun non intimidating environment.

 Join Heartmoves and Succeed to increase physical activity, maintain a healthy lifestyle , continue your exercise after rehabilitation, or just to meet new people.

 Heartmoves classes can be adapted for anyone from the young to the older adult.

 For more information on the Heartmoves Program please click the photo:


Location: Chisolm Community Centre, 15-19 Halley St, Chisolm

Day: Thursday

Time: 6 – 7pm

Cost: $10 per session

For more information, or if you wish to join in at anytime please do not hesitate to contact us.

Scott Williams

CEO, Managing Director Succeed