Body Science Blog

Watch out for the snack attack

It has been proven that Zotrim may help you snack less as you feel more satisfied after meals.

But not all snacking is bad, everyone is different and for some people eating little and often works well. Eating three small meals a day with two healthy snacks (one morning, one afternoon) is considered by some experts to be the best pattern of eating.

Whilst taking Zotrim, if you do feel the need to snack then the most important thing is to choose healthy options which have lower calories.

What snacks are good for me?

• Fruit
• Vegetables – sticks of raw vegetables; maybe with a small tub of yoghurt
• Low fat dairy – glass of semi-skimmed milk, a small tub of yoghurt, a dairy based smoothie
• Wholegrain – a small wholemeal sandwich, a bowl of cereal, a couple of oatcakes, a wholemeal pitta bread

What should I avoid snacking on?

• Cakes and biscuits with a high fat content; no doughnuts or muffins
• Chrips and nuts
• Chocolate

Don’t forget that late night snacking is particularly bad and should be avoided.

Keep satisfied, snack healthily

Watch out for the snack attack

It has been proven that Zotrim may help you snack less as you feel more satisfied after meals.

But not all snacking is bad, everyone is different and for some people eating little and often works well. Eating three small meals a day with two healthy snacks (one morning, one afternoon) is considered by some experts to be the best pattern of eating.

Whilst taking Zotrim, if you do feel the need to snack then the most important thing is to choose healthy options which have lower calories.

What snacks are good for me?

• Fruit
• Vegetables - sticks of raw vegetables; maybe with a small tub of yoghurt
• Low fat dairy – glass of semi-skimmed milk, a small tub of yoghurt, a dairy      based smoothie
• Wholegrain – a small wholemeal sandwich, a bowl of cereal, a couple of oatcakes, a      wholemeal pitta bread

What should I avoid snacking on?

• Cakes and biscuits with a high fat content; no doughnuts or muffins
• Chrips and nuts
• Chocolate

Don’t forget that late night snacking is particularly bad and should be avoided.

Keep satisfied, snack healthily

A step forward from walking

The Zotrim team are big fans of walking for daily exercise and its associated weight and health benefits; we hope you’ve been walking a bit more than usual since our previous email

For many of us, finding the time to fit exercise into a busy schedule isn’t easy. If you find it difficult to spare time for physical activity, don’t give up because adults (19 – 64 year olds should do 150 minutes of exercise every week.

Did you know that the amount of calories burnt during exercise is influenced by a number of factors including body weight, workout intensity, and metabolism?

We’ve highlighted the most popular exercises below and the number of calories you can potentially burn*

Think about how much you will benefit from turning household chores into simple exercise routines.  You’ll save money but not going to the gym, so ensure you treat yourself to a new wardrobe when you see the results!

Top tip to try:

Skipping is good for the heart, bones, flexibility and co-ordination.  And it’s not expensive: all you need is a skipping rope, a pair of trainers and a safe space.  Depending on the intensity of your workout, skipping will typically burn between 70 and 110 calories in a 10-minute session.

Finally, try to limit your inactive time such as watching TV or playing computer games.  Consider exercising whilst watching, pedal away in front of your favourite shows, and before you know it you’ll have done 10 minutes!

Feel full of life with Zotrim!

Liquid Calories

Zotrim can help reduce the amount you eat, but most drinks packed with hidden calories. Liquid calories are the bigger culprit than food itself, when it comes to weight loss.

How can I avoid these extra calories?

• Drinking more water.
• Cut back on sugary drinks.
• Check calories of low fat soft drink and fruit juices and smoothies too, they can contain up to 250 calories per 500ml.
• If you need a soft drink opt for sparkling water instead.
• Avoid alcohol. We know this can be difficult, but wine has over 100 cals per 175ml glass and beer is 160 calories per pint.
• Limit the alcohol you have at home.

Did you know that alcohol can drive your hunger and lower your resistance, so it is best to avoid it whenever possible!

Lowering the calorie content of what you drink whilst taking Zotrim will speed up your weight loss

Taking the first STEP

Walking is one of the most effective forms of exercise.  It can be done almost anywhere and it is free!  Walking can really boost your weight loss, even if you can only manage a small amount each day so try and fit more walking into your day.

Walking helps to improve your overall health and fitness and is a great way to lose weight, tone your muscles, strengthen your heart and instill a general feeling of well-being and positive self-esteem.

What are the benefits of walking?

• Burns calories
• Helps to boost your metabolism
• Helps to reduce body fat
• Boosts your energy levels

I’m too busy how do I fit more walking into my day?

• Walk for 30 minutes or go out three times for 10 minute stints over the course of a day – they count as the same.
• If you have been physically inactive for a long while start walking gently for ten minutes at a time, increasing to 30 minutes at a good pace.
• Dress for the occasion – proper shoes, ideally well-fitting trainers and comfortable clothes are a must.
• Walking after eating a meal can help boost hormones that suppress appetite, adding to the major  benefits you already gain from Zotrim.
• Park your car in the space that is the furthest away and walk to the office.
• If you take the train/bus get off a stop or twoearly and walk the rest of the way.
• The average woman burns around 385 calories, the equivalent of two glasses of wine, trudging around stores each week[i].       As if you need another excuse to hit the shops.
• Get together with like-minded friends.  Studies have shown you cover more distance in a given time if you walk in a group.  Why not walk with work colleagues at lunchtime?
• At work, don’t take the lift, use the stairs especially if you don’t have far to go.
• If it’s cold and wet outside why not step up and down the stairs or even walk on the spot.

Don’t forget to drink plenty of fluids before, during and after your walk, especially if it’s a warm day.

Being more active when on Zotrim will help you shed those pounds more quickly!

You are what you eat

Zotrim will help you eat less, but be aware of what you do eat, as this also has a high impact on your calorie intake and thus your weight.

The biggest single change you can make is to reduce the amount of fat in your diet.  Fat contains more than twice as many calories as the equivalent weight of protein or carbohydrate and alcohol.

Which of the below high fat foods do you eat on a regular basis?

• Butter, margarine
• Cream
• Full fat cheese
• Whole milk
• Meat with visible fat
• Sausages, burgers, pate, salami, and tinned meats
• Chips, roast potatoes
• Fried food and pastry
• Nuts, olives, crisps, tortilla chips
• Cakes and biscuits
• Creamy puddings and cheesecake
• Mayonnaise, salad cream
• Creamy sauces
• Peanut butter
• Chocolate, toffee, fudge
• Avocados

Now target the high fat foods that are regularly in your diet, and replace them with lower fat and lower calorie alternatives.

Top tips:

• Ditch the frying pan and use the grill instead - almost anything that is fried can be grilled or poached.
• Try banning butter, margarine, full fat milk, cream and mayonnaise from your shopping trolley and fridge.
• BEWARE of hidden fat in many processed foods. Check out the labels of your favourite foods and ensure you know exactly what you are eating.
• FAST food is almost always FAT food so if you must indulge occasionally certainly do not ‘supersize’.

Controlling the calorie content of what you eat whilst taking Zotrim will speed up your weight loss.

Good Luck.

Get counting

Healthy eating and a low fat diet are essential for long term healthy weight loss. Losing weight by calorie counting helps to build your knowledge and awareness of what’s in what you eat, and what your body really needs.

Calorie counting is flexible enough to fit into most lifestyles and can accommodate personal taste, likes and dislikes. There are no forbidden foods when you calorie count – everything is allowed – as long as you eat less calories than you burn up each day you will lose weight

Plan your shopping trip. Make a list before you go to stop impulse buying.  Avoid supermarket shopping when you are hungry, tired, feeling down or stressed out so that you don’t buy comfort food.

Top tips:

• Look  out for the calorie content of ‘ready meals’. Choose those containing less than 450 kcals per serving. Keep some of these in your freezer for ‘emergencies’ – they are the wiser alternative to ‘quick-fix’ takeaways.
• Watch out for high calorie sandwiches; if you buy a packaged sandwich try to buy a pack containing less than 400 kcals.
• If you do buy snacks choose popcorn, pretzels or twiglets rather than crisps or nuts.  Buy smaller pack sizes of whatever you buy – ‘less than 100 calorie’ packs are great!

Don’t forget

Make the most of your meal. Eat foods you enjoy in moderation and let Zotrim help you feel full sooner for that lower calorie contentment.

Controlling the calorie content of what you eat whilst taking Zotrim will speed up your weight loss

You are what you eat

Zotrim will help you eat less, but be aware of what you do eat, as this also has a high impact on your calorie intake and thus your weight.

The biggest single change you can make is to reduce the amount of fat in your diet. Fat contains more than twice as many calories as the equivalent weight of protein or carbohydrate and alcohol.

Which of the below high fat foods do you eat on a regular basis?

• Butter, margarine
• Cream
• Full fat cheese
• Whole milk
• Meat with visible fat
• Sausages, burgers, pate, salami, and tinned meats
• Chips, roast potatoes
• Fried food and pastry
• Nuts, olives, crisps, tortilla chips
• Cakes and biscuits
• Creamy puddings and cheesecake
• Mayonnaise, salad cream
• Creamy sauces
• Peanut butter
• Chocolate, toffee, fudge
• Avocados

Now target the high fat foods that are regularly in your diet, and replace them with lower fat and lower calorie alternatives.  

Top tips:

• Ditch the frying pan and use the grill instead – almost anything that is fried can be grilled or poached.
• Try banning butter, margarine, full fat milk, cream and mayonnaise from your shopping trolley and fridge.
• BEWARE of hidden fat in many processed foods. Check out the labels of your favourite foods and ensure you know exactly what you are eating.
• FAST food is almost always FAT food so if you must indulge occasionally certainly do not ‘supersize’.

Resistance and general exercise activity keep our metabolism ticking over.  Weight training not only builds muscle but also provides mechanism to increase our Basal Metabolic Rate. A sound resistance exercise program combined with an aerobic activity such as jogging or cycling are key to those of us wanting to lose weight. Straight out dieting does not lead to the best weight results rather a combination of diet and exercise help to maintain a healthy leaner figure.

One of the problems with injury is that athletes often have to stop training to allow time for healing to take place. Consequently, lost strength and muscle mass needs to be regained prior to the return to competition so as to prevent injury re-occurrence research has reported standard creatine to facilitate the regaining of muscle strength after subjects have been immobilised for two weeks (Hespel and co-workers, 2001). Basically, the results of the study indicated that when combined with a rehabilitation program creatine allowed the subjects to regain their strength and muscle mass at a faster rate than when a placebo (inactive substance) was ingested.