Fighting that full, bloated and unfit feeling - part 3

Eric and Maureen Chivers from Emsworth. Eric is heaping praise on the NHS for the superb teatment he recieved when he was in hospital with a serious illness     'Picture: Ian Hargreaves

Gosport man who spent months in hospital with paralysing disease says ‘I owe NHS staff my life’

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Over the last two weeks I’ve given you ways that can help you lose weight and prevent bloating.

Just working on a few steps at a time will give you great results.

Welcome to the final part to help get rid of that lethargic mid-afternoon slump and to get you feeling full of energy.

Follow just a few of these simple steps and you will see the improvements.

Eat clean, unprocessed food

Ignore low fat/low sugar etc and just eat as close to nature intended as possible, whenever possible.

Get rid of gluten which causes all sorts of inflammatory, gut busting, belly bloating reactions.

Get rid of alcohol (you can have a cheeky one every now and then) which inhibits your liver, preventing it from doing it’s detoxification job, leading to more fat cells appearing to store the toxins.

The liver also breaks down oestrogen, an excess of which leads to further fat gain and which reduces testosterone in both ladies and men.

And it actively breaks down fat for energy.

Add lots of garlic, cruciferous vegetables and Vitamin B12 to get your liver firing properly.

The aim should always be to build health first.

A greens drink will do wonders for your energy levels by upping your nutrient levels.

Get to bed between 9.30pm and 10pm

I feel infinitely better when I do this. I have more energy, and it helps reduce the effects of stress.

If you struggle to sleep, try taking magnesium and zinc an hour before bed.

Look at when you eat carbs

You need carbs in your life to keep your thyroid functioning, but too many at the wrong times will lead to fat storage.

The best times to eat carbs are at breakfast in the form of a portion of fruit and after exercise in the form of a post-workout fruit and protein smoothie and/or some carbs in your meal such as jasmine rice, sweet potato, quinoa or root vegetables.

By cycling and timing carbs in this way, you will keep energy up and body fat down.

Add a high quality fish oil to your diet and probiotics

Fish oils are widely respected for their anti-inflammatory and fat oxidation benefits helping you reduce body fat and improve your immune system.

Probiotics are the key to a healthy, functioning digestive tract.

If you don’t have enough good bacteria you won’t absorb and utilize nutrients from food as much.

You are ready to start thinking about exercise

Introduce resistance training in the form of primarily, bootcamp-style metabolic conditioning training such as circuits and timed challenges (getting circuits of well executed reps done as fast as possible). Three to four sessions per week is ideal so you recover well.

If you have time, introduce cardio intervals

These can be built into your circuits in the form of ‘Hurricanes’ such as 200m run – 10 push ups – 10 jump squats – 60secs rest. Repeat five to six times.

This will create an oxygen debt in your body which has to be repaid in between sessions through a raised metabolic rate – meaning more calorie burning at rest!

Take a vitamin D supplement

The sun is our life blood and its rays help the production of vitamin D in our bodies – without enough our energy levels plummet.

If you get regular sun exposure you might not need a vitamin D supplement, but even people in California have been found to have low levels because they too have office jobs!

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

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Follow Nikki on Twitter @nikkifitmum1.