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Reality Testing Weight Loss Success – What Really Works!
When I was a child I would insist that my parents buy these specific shoes that I believed would make me run faster and jump higher. In my adolescence I wanted to wear certain clothes that would make me part of the crowd. Nowadays, some adults believe that driving a certain car will actually make them more popular and increase their chances of meeting the right person. As an adult I realize that many of us use these same types of media driven magical/wishful thinking when choosing how to go about losing weight. We somehow believe there is a quick fix to years of inactivity and careless eating habits.
I have been in the Health and Fitness industry for over 20 years, and I continue to be amazed at how easily many of us are led into the profit hype that the media feeds us. Telling us how using philosophy ‘X’ or product ‘Y’ will lead to rapid and satisfying weight loss. Drawing from my experiences in high school wrestling; to National level Powerlifting; currently practicing Mixed Martial Arts, and also having been a practicing psychotherapist, I know what works and what doesn’t, as well as the struggles it takes to get there. I have witnessed the frustration of 100’s, if not 1,000’s of clients who have come to me after trying the latest diet trend and having little or no results. I know what works in the real world. I know how to help you get there because I have helped 100’s if not 1,000’s of clients reach their weight loss goals. And there is no magic involved.
The process is quite simple, eat more calories than you burn and you want gain weight. Eat fewer calories than you burn and you will lose weight. The trick of course is not to deprive yourself so much that you starve by having fewer calories.
There are many approaches to weight loss, from philosophies that encourage certain foods to be eaten together, to cabbage soup diets, to eating foods specific to your blood type, to eating all the fat and protein you want. Yet through all these trends, the same fact remains. Take in fewer calories than you burn and you will lose weight. There are no quick fixes and at the same time there is no need to suffer when modifying your nutritional intake.
So what works, you must be asking yourself? What can I eat and how can I lose these unwanted pounds that are not only unattractive to me, but hinder the quality of my life? The answer is quite simple.
Let me tell you why.
The unfortunate truth is that most of us don’t really know what we eat every day. We are hungry and put something in our mouth. Part of any successful weight loss program is to first keep track of what you eat. I have my clients keep a 5 day food journal to start the process. This gives us every idea what modifications need to be made to get them from point A to point B. I rely on real, scientifically based, old truths about how the body works and what gets results for my clients.
In June 2002 Consumer Reports published an article, called the The Truth About Dieting. In it, they effectively and precisely lay out the guidelines/strategy that I have advocated to my clientele for years for successful weight loss. Consumer Reports conducted the largest survey ever on long-term weight loss care, 32,213 respondents. From this group they found 5 key points necessary for successful long-term weight loss. And in August 2002, LA Health News published a piece that used information reviewed by the website iVillage.com, where several of the top diet plans were reviewed for their hunger (if they left the user hungry), health (are you getting the nutrients, which you need), ease (is it easy to follow), and expense (will this diet break your bank).
I could go on listing volumes of references of all the information that is out there to guide you to your success, but the key elements are pretty simple. And probably not that different from the ideas your mother told you. Simply put, unless otherwise advised by a doctor, you should have protein, carbohydrate and fat at every meal. Meals should be spaced approximately every two and a half to three and a half hours. This could be three typical meals of breakfast, lunch and dinner, with two snacks (one mid-morning snack and one late afternoon snack), or five small meals throughout the day. Why? Because your body needs consistent nutrition throughout the day to stay alert, maintain energy levels, and keep your body burning fat rather than storing it.
1) Carbohydrates: Consistent with a Consumer Reports article, The Zone by Barry Sears, and many other diet plans. One of the biggest keys to a successful weight loss program is taming your blood sugar. The body’s use of carbohydrates is the key to success and is a regular part of diets. There are basically two types of carbohydrates: Low Glycemic such as vegetables, whole grains, legumes and foods rich in fiber, and High Glycemic, which include foods such as white rice, pasta, refined flour, bread, potatoes and sugar. During digestion, carbohydrates are broken down into sugar (glucose) molecules. When they reach your blood stream, the pancreas releases insulin, which is the only way cells can take in the glucose and therefore use the glucose for energy. However, fasting acting, high glycemic carbohydrates create a rise in blood sugar that is uncomfortable for the body (not to mention being stored as triglycerides (an indicator of heart disease risk)). In response the body releases an increase in insulin, which often drives blood sugar below normal and thus increases the craving for more (often high glycemic) carbohydrates. It’s important to note that your brain is the second largest consumer of carbohydrates in the body, so cutting back drastically or worse yet, skipping carbs altogether is an easy way to impair your clear thinking, not to mention your energy levels.
The key is to minimize the amount of high glycemic carbohydrates you take in at each meal. If you have a high glycemic carbohydrate in your meal, be sure to include about twice that amount of low glycemic carbohydrate. This way you can control your insulin levels and therefore your energy levels.
2) Protein: Except the Atkins diet, many traditional reduction diets limit protein intake. However, recent research has shown that protein actually helps slow food absorption. For example if you have a portion of fish with some white rice, although I suggest brown, your blood sugar will rise more slowly than if you consume the same number of calories of white rice alone. So protein can help on a low glycemic diet, as well as help you control your insulin. Protein also serves the purpose of fueling your muscles. Without the amino acids present in protein, your muscles would starve. Maintaining your muscle mass (often called lean mass) is what allows you to maintain your metabolism and therefore burn more calories.
The key is to choose lean protein such as lean cuts of beef, pork, egg whites, fish, chicken, turkey and reduced fat dairy.
3) Fat: Although for some time we have believed that fat is bad, recent research encourages the use of fats to lose weight and maintain good health. Fats such as mono- and poly-unsaturated vegetable oils, olive oil, avocados, nuts and fish oil appear to protect people against heart disease. In addition, adding fat to your meal slows the absorption of food allowing you to feel fuller for longer. Furthermore, this slow absorption rate lowers the blood sugar that would occur if fat were not included in the meals containing high glycemic carbohydrates.
The key is to use healthy fats to maintain well-rounded nutrition and health.
4) Consequence: It seems like it’s not so much what you do in your weight loss strategy as how often. Those who are most successful in weight loss and keeping the weight off do so by consistently making better choices in food and adding exercise regularly.
Again, the idea is to meet your nutritional requirements while reducing your overall calories and not feeling hungry. One of the best ways to do this is to choose foods rich in fiber and water. The idea is to satiate your body before you consume too many calories. The easiest way to do this is to choose foods rich in fiber and water such as vegetables, grains and lean meats. Just drinking water after a meal, although helpful, does not create the same feeling of fullness as when water is part of the food. An example used by Consumer Reports is having chicken noodle soup versus having chicken and noodles side by side on a plate.
To summarize, eat every three and a half to four hours, include protein, high glycemic and about twice the low glycemic carbohydrate, and make sure to include fat in every meal. Exercise regularly and POW watch the unwanted pounds come off and stay off!
Now if all of this still sounds too complicated to get you results AND If you’re ready to have the body you’ve always wanted, contact me at [email protected] and I can help create a nutrition schedule that won’t break your bank and will. get you results fast! Call me now at (310) 397-0089.
In the Spring of 2000, the Centers for Disease Control of the Public Health Services of the United States declared obesity an epidemic among all segments of the population, in all regions of the country. By 2001 the CDC officially recognized obesity as the number 1 epidemic in America. According to the CDC, one in five American adults is obese, which is defined as 30 percent over the ideal weight for their height. Obesity has increased among American adults by nearly 60 percent in the last decade and about half of Americans are overweight.
These extra pounds are known to increase the risk of heart disease, stroke, high blood pressure and are also associated with several types of cancer, including breast, colon, kidney, liver, pancreatic and rectal.
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