Exercise, healthy food and all important sleep

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Nikki Caputa is a health and fitness coach who works one-to-one with clients and runs her own fitness camps where she trains groups.

Known as FAB Body Bootcamps, two are based in Fareham and one is in Portsmouth.

Nikki Caputa

Nikki Caputa

Nikki is also an ambassador for Jamie Oliver’s Food Revolution.

Visit fabbodybootcamp.co.uk and challenge-fitness.co.uk.

Follow Nikki on Twitter @nikki

Welcome to the final part in my three-part weight loss, exercise and lifestyle guide.

If you have implemented just a few from each week you should already see and feel a difference.

Sometimes the smallest changes make the biggest impact.
R – Relationships: If your moods are erratic this will have an effect on your relationships.

Maybe you need to be honest and talk to partners, children, parents and co-workers about what is going on?
S – Simple sugars: Be careful because although they provide energy, they raise blood glucose levels in a rapid fashion.

Lactose, glucose, fructose and sucrose are sugars. If you eat simple sugars excessively, you will gain weight.

They do not need to be broken down in the body and are immediately available as energy, so if you do not need that energy straight away you will store it as fat.
T – Trans-fat: This fat is manufactured when polyunsaturated fat (oil) is turned into solid fat through a chemical process called hydrogenation.

Its purpose is to increase the shelf life of products such as biscuits, cakes and sweets.

The body is not designed to be able to process this man- made fat as an efficient use of energy so it becomes stored as fat and damages health.

Avoid junk food and you will avoid trans fats and unwanted fat gain.
U – Understanding: Listen to your body and be gentle with yourself.

This is your time to look after you. In order to achieve success with your health and fitness goals, it is important to educate yourself about what it is you need to do to get exactly what you want.
V – Variety: If you want to successfully lose body fat and maintain optimal health and well-being you need to include variety in your diet.

Variety in your diet refers to getting all the available nutrients from each food group – carbohydrate, protein and fats.

This also includes a range of fruit and vegetables to get all the necessary vitamins, minerals and antioxidants.

For a great alternative for breakfast why not try scrambled eggs with asparagus or a smoothie (see bottom of page).
W – Weekends: To lose body fat your efforts need to be consistent.

If you are going to put lots of effort into your diet and exercise during the week it seems a waste of time to undo all those efforts at the weekend.

For most people the weekend is a time to relax and socialise with friends and family.

You don’t want to be socially isolated and miss out on gatherings, parties, dinners, dates and so on – this will just make you miserable.

It may even help to have a rest from healthy eating at times.

If you do, just keep it to one day and don’t go crazy.
X – Xenoestrogens: These are foreign oestrogens that are found in the environment. Avoid contact with these as much as you can.

They are found all around our environment in the air, plastics and cosmetics.
Y – Yoga: This is a fantastic restorative exercise that brings calm and well-being. 
Z – ZZZZZ Sleep: Your body needs to build, regenerate 
and restore so get lots of sleep.

If you suffer disturbed sleep try and catnap if you can.

Other ways you can help sleep are to establish a set routine as much as you would do with children.

Try and head off to bed 15 minutes earlier than usual and read a book, making sure all electrical equipment is switched off and out of your bedroom.

A quick recipe for my favourite vegetable-based smoothie is available at portsmouth.co.uk/video.