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TRANSFORM + BECOME THE BEST VERSION OF YOU🍎
Creator of BMI Weight Loss Program and Author of "I Can't Believe It's a Diet"
📲 #DRWEIGHTLOSS
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If you're looking to mix up your #WorkoutFromHome

If you're looking to mix up your #WorkoutFromHome routine, use this weekly schedule to give yourself a taste of everything, with an equal mix of cardio and strength. Don't forget those rest days to allow your body to recover!

Part 2 in our series on How To Reduce Your Fat Int

Part 2 in our series on How To Reduce Your Fat Intake includes making simple but significant changes for the better. Swapping out or getting rid of the fattiest ingredients will have a positive effect on your overall health and ability to lose weight and keep it off. Make a change for the better today!

There is a point at which most of us begin to feel

There is a point at which most of us begin to feel full when sitting down to eat a meal. A complex system of nerve endings, receptors and hormones work together to tell your brain you have eaten enough. But what happens when this feedback system is faulty? An inadequate or delayed feeling of satiety can mean you are overeating and thus, gaining weight or unable to lose those extra kilos.
Swipe for some great ways to allow the fullness feedback to reach you before you overeat. Conscious, mindful eating is absolutely key to ensuring you are fuelling your body without sacrificing your weight loss goals.

Dr Leon Massage has been educating people on the b

Dr Leon Massage has been educating people on the best, healthiest and most sustainable ways to lose weight and keep it off for over 25 years. He is passionate about empowering you though the right information and practices so you can lose excess weight and regain your health like never before. Sounds like just the thing you've been searching for? Join thousands of others who have benefitted from Dr Leon's unique program and book a session today! Telehealth services available!

Weight loss expert Dr Leon is offering FREE Telehe

Weight loss expert Dr Leon is offering FREE Telehealth consultations to everyone looking to stay healthy, maintain or lose weight during the COVID-19 pandemic. These services will be bulk billed and accessible to all who are seeking information and guidance for their journey to healthier living and weight loss.

Book your Telehealth session today! Visit drleonmassage.com

In order to make changes, you must first be educat

In order to make changes, you must first be educated. Knowing where and how to reduce your fat intake is a great first step to making healthier choices for the long run. Swipe to see Part 1 of 3 and stay tuned for more!

Can't live without your coffee? It's likely that t

Can't live without your coffee? It's likely that the coffee you know and love is pretty much all milk! This can end up being a very high caloric beverage that is not conducive to the weight loss efforts you may be making. So, if you really love your coffee, what can you do?
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1. Go for a smaller serve. Changing from a medium to a small could mean saving up to 350 calories per week if you drink full cream coffee!
2. Choose skim milk over full cream: This decreases calorie intake by 84 for small serves, 108 for medium and a whopping 147 calories for a large coffee per week!
3. Ditch the sugar: These calories really add up, and it's easy to get used to artificial sweetener.
4. Go for a long black instead: Non milk coffee is the best option for reducing your calories from coffee. A short espresso or long black will allow you to really get a taste for coffee and save yourself thousands of calories a year!!

While becoming an "energy waster" sounds like a ba

While becoming an "energy waster" sounds like a bad thing, it will actually help you burn off weight easier than you think! Looking for opportunities to be more active than you usually would is the key to becoming an "energy waster", which then translates into burning calories. Begin gradually, but look for opportunities to get your body moving. Making movement and activity a part of your daily life will have long term benefits to your health journey, so swipe for our simple ways to rethinking exercise as activity! 🏃‍♀️🏃‍♂️

Did you know? Sitting at your desk all day could b

Did you know? Sitting at your desk all day could be a real health hazard! Sitting for longer than 11 hours a day gives you a 40% higher risk of dying over 3 years compared to those who only sit for less than 4. This comes from a study that observed over 200,000 people in Sydney. Even active people can be at risk, with standing more often able to reduce mortality risk of people who exercise. If your job requires you to sit at a desk all day, make sure you get up and stand or walk at regular intervals and/or invest in a standing desk, and once outside the workplace (or your home office), find more opportunities to stand up!

Cholesterol is a soft, waxy substance that is foun

Cholesterol is a soft, waxy substance that is found not only in your bloodstream, but also in every cell in your body.
Cholesterol helps to produce:
🌟 Cell membranes
🌟 Hormones
🌟 Vitamin D
🌟 Bile acids that assist you with the digestion of fat.
🌟 It also helps on the formation of your memories and is vital for neurological function.

Did you know that most of our cholesterol comes from our liver? Yup! The body creates it. If you have a healthy liver, it will monitor your cholesterol level. When your diet has too much cholesterol, your liver temporarily slows down its production until you need more. Increased levels may mean increased inflammation in your body, but conventional medicine that recommends lowering cholesterol may actually be dangerous as it does not address the root cause of the damage your body is experiencing, which leads to inflammation and increased cholesterol as a result. Cholesterol is in your body to help is heal and repair. See your GP if you feel as though this may be relevant to you!

A review of 53 weight loss trials covering more th

A review of 53 weight loss trials covering more than 68,000 people found that low carb diets led to significantly greater weight loss than low fat diets. However, don't be fooled! This information is misleading. 🧐

🔍 The report discovered that greater weight loss with a low carb diet is clinically meaningless after 12 months!

🔍 Lack of adherence was the real problem –most diets claim that if you just eliminate one element from your diets, such as fats, carbs or sugars, you will succeed with your weight loss goals. However, this is not the case.

🔍The truth is that there are many issues that contribute to weight gain. One element could be more important to one individual compared to another. This is due to genetics, lifestyle, and food choices and so on.

🔍 Therefore, in order to succeed, adherence is the most important factor. Being able to stick to your lifestyle change long term is made easier when you follow an education-based program that teaches you the right way to eat, instead of something vague such as "cut out all carbs".

Go for a medically recommended and acclaimed weight loss program that delivers on its promises. Book a consultation with Dr Leon today to see if his lifestyle solution program is right for you!

Fats are an important part of the diet and are ess

Fats are an important part of the diet and are essential to good health. We just need to ensure we are getting the *right* kind of fats that are vital to the production of certain hormones and normal brain function. Not all facts are created equal, and must be eaten in moderation, as even good fats are high in calorie content. So, if you are looking to lose weight, it is important to understand the different types of fats and decrease your intake of them overall, as even though some fats are good, all fats are still fattening. Swipe find out more!

*Some additional info*
Saturated Fats: Did you know? The increased presence of saturated fats in our modern diets can be attributed to vegetable oils used in processed foods, even when derived from coconuts or palm oil.

Unsaturated Fats: These fats are all essential in our diet in order for the body to maintain good health, however, they should be consumed in small amounts. The two types of Unsaturated fats, Monounsaturated and Polyunsaturated both have different benefits. Monounsaturated = Healthy fats that do not raise cholesterol levels. In fact, they can even reduce the total level of cholesterol in the blood. Polyunsaturated = These fats reduce the risk of heart disease as well as total levels of cholesterol and may be even more effective at cholesterol lowering than monounsaturated fats!

Trans Fats: These fats are highly detrimental to the health of your heart and blood vessels. Unsaturated fats can become "bad" fats by changes that occur during the manufacturing process (the change from liquid to solid) and is how margarine was invented in the 1940s.

Being armed with the right information is the first step to making healthier choices!

Want a quick and easy way to improve your metaboli

Want a quick and easy way to improve your metabolism? Dr Leon has created the perfect guide to give your body a chance to reset and get in the weight losing "zone". Here are Dr Leon's top tips!

1. Avoid highly processed, high GI carbs, such as white bread, pasta and fried potatoes
2. Start the day with a protein to prevent a glucose rollercoaster and a desire for more carbs later in the day
3. Eat 3 meals a day and do not graze. Grazing stimulates insulin release and fat production.
4. Keep carbs to the evening. This will decrease snacking during the day and improve sleep by releasing serotonin after dinner
5. Still hungry at morning or afternoon tea? Try decreasing/removing the carbs from breakfast or increase the fibre content of the meal (best done by adding veggies to your meal).
6. Try to add protein to every meal, especially when eating carbs. This will decrease insulin levels, leading to a decrease in hunger!

Remember, Dr Leon's first module for his game-changing lifestyle solutions program is still only $1! To learn more about boosting your metabolism and kickstarting your health journey, visit drleonmassage.com/shop/

Protein Power! We can't get enough of the good stu

Protein Power! We can't get enough of the good stuff that protein can do for our bodies. Replacing or pairing carbs with protein is a fantastic way to ensure your body is getting the right nutrients it needs, especially when you are trying to lose weight. Did you know that the quality of the protein in egg whites is so high that is is often used as the standard by which all other protein sources are measured? We love how eggs can be prepared in so many different ways and that they contain all the essential amino acids that the body requires for building proteins that help with growth and repair. Will you make an omelette today, or is poached more your style?

Did you know red and white wines contain approxima

Did you know red and white wines contain approximately 80 calories per standard glass? And champagne is even higher, with about 100 calories per glass! For spirits such as brandy, whiskey or vodka, a single shot can contain 80 calories, which can be almost doubled with mixed with high-calorie soft drinks - bringing them to almost 200 calories per glass! Beer is another alcoholic beverage that could be doing harm to your weight loss journey, with approximately 150 calories per can and a higher GI index than the other beverages mentioned, as it contains carbohydrates. Don't be disheartened! The occasional celebratory drinks can still be had, responsibly of course. While abstaining from alcohol during the first part of your journey is recommended, as you progress further into the program, you can safely introduce small to moderate amounts of alcohol. A handy technique from Dr Leon is that if you do intent to drink, match each glass of alcohol with a glass of water. Cheers!

There are two major types of exercise to do that e

There are two major types of exercise to do that each target different areas of the body to improve. Aerobic exercises target the heart and lungs, whereas Resistance exercises focus on strengthening and toning muscles. A mix of both types keeps from letting your routine become boring and gives you the best chance of seeing results.

Note: Don't try for too much too soon! Ease into exercise slowly to avoid injury and vary them to give yourself an opportunity to find what you enjoy. And start today, regardless of how little you think you can do!

See the letters GI everywhere on food packaging bu

See the letters GI everywhere on food packaging but not sure what it means? Glycemic Index (GI) is a measurement that assigns a value between 0-100, with 100 being pure glucose, to represent the relative rise in blood glucose levels two hours after consuming a certain food. A food with a GI index of less than 55 is considered a "low GI" food. A food with a GI index of over 70 is considered a "high GI" food. Have a look above too see some common foods and their GI levels!

Your mind is a powerful thing! For some people, hy

Your mind is a powerful thing! For some people, hypnosis can be more effective than diet and exercise alone when looking to lose weight. This can help to deal with the psychological causes of weight gain and the prevention of weight loss. Hypnotherapy can empower us to change our thinking about food, weight loss and reaching your goals and eliminate the negativity stopping us from doing so. If you are interested in finding out how to properly practice this hypnosis in order to aid your weight loss journey, contact Dr Leon today! drleonmassage.com

What is a metabolic boost? A metabolic boost is wh

What is a metabolic boost? A metabolic boost is when you heavily restrict the type of foods you eat over a short period of time to suppress the hormones stopping you from losing weight. It is intended to speed up the weight loss process and whilst it is a strict regime, you should not experience significant hunger during this first step of your journey. A Metabolic Boost can be carried out for ideally 7 days but can be done for 48 hours at a minimum - this is the necessary amount of time to change your metabolism. Have a look above to see the guidelines of an effective Metabolic Boost to kickstart your health journey!

Over 50? Swipe for our top tips to remaining fit a

Over 50? Swipe for our top tips to remaining fit and healthy. Getting older is no reason to stop moving! Stay young at heart with regular exercise and a healthy diet. 🏃🏃‍♀️

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