LETS FACE IT YOU CAN ONLY HOLD YOUR BREATH FOR SO LONG…
We all know someone who is overweight but claim (in all honesty) “I don’t eat that much!!” to the point that it becomes like a cliché or slogan- hearing this, the general consensus would be that he/she has to be lying, as you can’t be that size and not be overeating.
But, did you ever think that perhaps they are telling the truth? That consistent yo-yo dieting coupled with stress and quite often misguided, poor food choices may have damaged their metabolism over time.
Research shows that this type of “dieting” results in long-term weight gain. The yo-yo dieter ends up on average gaining 11 pounds for every diet they go on. What’s worse is, when they are in the process of losing weight, they also lose muscle. Hence eventually, when they regain the weight they lost, they gain back only fat….
NOW WE ARE GETTING DOWN TO THE PARADOX OR HONEY TRAP!
Since muscle burns seven times as many calories as fat, the dieters’ metabolism is slower than when they started the diet. The cruel fact is that due to loss of muscle, they now need even less calories to maintain their starting weight. Reverting to their pre-diet eating habits would cause further and faster weight gain.
In my opinion, the key to FAT LOSS not “WEIGHT LOSS” is really only down to two simple things.
Firstly, you need to automatically reduce your appetite – not by torturing and battling your body everyday by starving yourself, but by fixing your defeated, messed up hormones and brain chemistry that drive hunger and overeating.
The second is to automatically increase the amount of functional lean muscle you have and increase your metabolism, so you burn more calories all day long. Unfortunately, most diets do the opposite – they increase your hunger and slow your metabolism.
THE FIVE REASONS WHY ALL OF YOUR DIETS HAVE FAILED
YOU END UP USING WILLPOWER INSTEAD OF PRACTICAL SCIENCE-BASED INFORMATION TO CONTROL YOUR APPETITE
There is a science to hunger. Unfortunately, most diets that cause you to eat less will trigger hunger. Let’s face it you can only hold your breath for so long. You can only starve yourself for so long because powerful ancient mechanisms in your body fire up to compensate and protect you from starvation, even if it is self induced.
As our hunger dramatically increases, our cravings ramp up and our metabolism slows way down to conserve energy. Eating certain foods, for example, low fat, higher carbohydrate or sugary foods, actually increases hunger and slows metabolism.
THE FIX: APPETITE
- Eat enough food to satisfy your appetite but ensure it is only real whole fresh food.
- Eat more protein and fat for breakfast and try to avoid eating carbs or high sugar foods in the morning.
- Compose your meals to balance blood sugar and lower insulin. Combine protein, fat and low-glycemic, non-starchy carbs, like vegetables, at each meal. Fat, protein and fibre slow insulin spikes.
YOU FOCUS ON CALORIES (EATING LESS AND EXERCISING MORE)
The mantra of “calories in verses calories out” as the key to weight loss is on its way to the scientific scrap heap. All calories are not created equally. So saying “it fits my macros” doesn’t wash with me. What science knows now is that any foods that spike insulin like sugar, flour, grains, fruit and beans, trigger a shift in your metabolism.
So what’s the big deal about insulin? Well, it drives all the fuel in your blood that you’ve got from the food you just ate into your hungry fat cells. Then, your body thinks you are starving again even though you just ate a giant feed of fast food, washed down by a litre or two of soft drink. REMEMBER, two things happen when your body thinks you are starving – you increase hunger and slow metabolism.
Have you ever eaten a big meal, then, an hour later, felt hungry again and needed to go raid the fridge or eat something sweet? Well, now you know why and if you know the why, you know how to recognise it as it happens.
THE FIX: CALORIES
- Focus on very low-glycemic foods as the staples of your diet. Nuts, seeds, chicken, fish, quality meats, low-glycemic veggies, salad, etc.
- Use grains and beans sparingly (not more than a half cup once a day each) best time is after training if that’s how you roll.
- Treat sugar as you would a chilli pepper – a little goes a long way, small doses!! All sugar is the same. If you have to ask “is blah, blah, and blah OK?” It isn’t.
- Don’t use artificial sweeteners – they trigger sweet receptors, hunger and slow metabolism leading to obesity and type 2 diabetes. Prime examples include, zero-calorie/ diet soft drinks.
YOU EAT A LOW FAT DIET
Some people still believe that eating a low-fat diet will help them lose weight and stay healthy. The old idea that fat has 9 calories per gram and carbs 4 calories per gram led to the mistaken idea that if we cut out fat, we would lose weight. Mmhh NO! It’s old science, like someone today insisting that the world is flat. To those PTs, trainers and coaches that still push this message of low fat on their clients:
I’M CALLING YOU OUT, STOP…
Just look what’s happened to America in the last 30 years, where low fat has been the rage and the most popular method for weight loss. They are fatter than ever. Over 70 percent of them are overweight, and now, 1 in 2 Americans have pre-diabetes or type2 diabetes. Let me repeat that point again…..1 in 2.
THE FIX: FAT
- Don’t be afraid of fat. It actually makes you feel full, speeds up your metabolism and helps you lose weight. So eat good fats at every meal, such as, avocado, nuts, seeds, coconut butter or oil.
- Eat clean animal fats like organic eggs (with the yolk), chicken, quality meats and fish with omega 3 fats like sardines, herring, wild salmon, mackerel.
YOU HAVE OTHER REASONS THAT NEED MEDICAL HELP
Sometimes there are reasons beyond your diet or the amount of exercise that affect your weight and metabolism. Your body is a very complex system and many things have an effect on your metabolism. The biggest hidden causes of weight gain or resistance to weight loss are the things that cause inflammation. Inflammation can trigger weight gain by causing or increasing insulin resistance.
SO WHAT CAUSES INFLAMATION?
Hidden food allergies or sensitivities: Everyone is in some way or another, Gluten intolerant; it just depends on how sensitive you are. Gluten and dairy are the most common culprits. But don’t go running down to the local shop and switch to gluten-free or dairy-free options. Gluten-free cakes and biscuits are still cake and biscuits. They are still very high in sugar and refined carbs and flours.
Gut Problems: The Microbiome (the 100 trillion bacteria in your gut) plays an enormous role in metabolism and health. If you have excessive bad bacteria from eating refined, high-sugar, carb, low-fibre diet (processed/ frozen or fast-foods) or you are taking antibiotics/ acid blockers, they can either trigger inflammation or alter how your food is broken down and absorbed, if absorbed at all. Toxins can also play their role.
Stress: But the biggest cause and the one which is usually the last one to be addressed, is the amount of stress you are under. Stress makes you fat…
THE FIX: TRY AN ELIMINATION DIET
- Fix your gut. Avoid when possible drugs like acid blockers. Starve the bad bacteria by eating a low-glycemic, low-fermentation (sugar/starch) diet. Take probiotics. Reduce over-exposure to skin-care, hair products and household products. Eat two cups of veggies with each main meal (the darker the green the better i.e. broccoli/ cabbage).
- De-clutter your life and you’ll de-clutter your mind. De-clutter your diet – the healthier you will become….Have you ever noticed that fresh meat and fresh vegetables displayed in a supermarket do not require a breakdown of added ingredients listed.
YOU DON’T HAVE A PLAN
- Health is not something that happens to you. It is something you have to plan, like a holiday or your retirement!
- Knowledge is power – the more you have, the more you can implement.
- Most people fail because they don’t “design the path of their health.” They don’t set up the conditions and environment for automatic success. They don’t research or ask questions of the PT, coach or trainer they hire to help them.
How you design your health will directly impact your life. Take responsibility, plan, and create conditions to ensure your success.
THE FIX: PREP
- Plan …Get all the right foods into the house. Clear out all the crap stuff.
- Plan your training for the week ahead. If you can’t afford one to one training with a PT you can always split the cost with your training partner or join small group training initiatives. Get a good training partner. Things done together make them easier and Fun…
AND FUN KILLS STRESS
- So commit to designing your health plan. Do it weekly on Sunday over a nice cup of coffee/tea! The science of health and weight loss is not a big mystery, it’s not a Mount Everest to climb, but old ideas die hard.