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Reality Testing Weight Loss Success – What Really Works!
When I was a kid, I would insist that my parents buy these specific shoes, believing they would make me run faster and jump higher. During my adolescence, I wanted to wear clothes that would allow me to blend in with a crowd. Currently, some adults believe that driving a certain car will actually make them more popular and increase their chances of dating the right guy. As an adult, I realize that many of us are using these same types of media-driven magic/wishful thinking when choosing how to lose weight. We somehow believe that there are quick fixes to years of inactivity and careless eating habits.
Having worked in the health and fitness industry for over 20 years, I’m still amazed at how easily so many of us fall for the profit-driven hype that the media feeds. Tell us how to use “X” philosophy or “Y” product to achieve fast and satisfying weight loss. Drawing on my experience wrestling in high school; weightlifting at the national level; currently practicing MMA and having been a practicing psychotherapist, I know what works, what doesn’t, and what it takes to get there. I’ve seen firsthand the frustration of 100’s or even 1,000’s of clients who come to me after trying the latest diet trend with little success. I know what works in the real world. I know how to help you achieve your goals because I’ve helped 100’s or even 1,000’s of clients achieve their weight loss goals. And there’s no magic involved.
The process is fairly simple, eat more calories than you burn, and you’ll weight gain. Eat fewer calories than you burn and you will lose weightThe trick, of course, is not to deprive yourself of so much that you feel hungry with fewer calories.
There are many ways to lose weight, from philosophies that encourage certain foods to be eaten together, to the cabbage soup diet, to eating foods that match your blood type, to eating all the fat and protein you want. Across all of these trends, however, the same truth remains. Eat fewer calories than you burn, and you’ll lose weight. There are no quick fixes and no need to suffer undue pain adjusting your nutritional intake.
So what works, you must be asking yourself right now? What can I eat, and how can I lose these excess pounds that are not only unattractive to me, but inhibit my quality of life? the answer is simple.
Let me tell you why.
The unfortunate truth is that most of us don’t really know what we eat every day. When we are hungry, we put something in our mouth. Part of any successful weight loss program is tracking what you eat in the first place. I start the process by having my clients keep food diaries for 5 days. This gives each of us an idea of what modifications are needed to get them from point A to point B. I rely on real-life, science-based, age-old truths about how the body works and what drives results for my clients.
In June 2002, Consumer Reports published an article called The truth about dieting. In it, they effectively and accurately formulate the guidelines/strategies that I have been supporting my clients to successfully lose weight over the years. Consumer Reports conducted the largest long-term weight loss maintenance survey ever conducted with 32,213 respondents. From this group, they identified 5 key points necessary for successful long-term weight loss. In August 2002, the LA Health News published an article, using information from a review of the iVillage.com website, that examined several major eating plans for hunger (if they make users hungry), health (you Know? the nutrients you need), ease (is it easy to follow), and expense (this diet will break your bank).
I could go on and on listing all the references that can guide you to success, but the key elements are fairly simple. And probably not all that different from what your mother used to tell you to think. In short, protein, carbohydrates, and fat should be included with every meal unless your doctor tells you otherwise. Meal times should be approximately every two and a half to three and a half hours. This can be three typical breakfasts, lunch and dinner, plus two snacks (one morning and one afternoon), or five smaller meals throughout the day. Why? Because your body needs continuous nutrition throughout the day to stay alert, maintain energy levels and allow your body to burn fat instead of store it.
1) Carbohydrates: Consistent with the Consumer Reports article, zone Barry Sears and many other diet plans. One of the biggest keys to a successful weight loss program is blood sugar control. The body’s use of carbohydrates is key to success and should be part of your daily diet. There are basically two types of carbohydrates: Hypoglycemia such as vegetables, whole grains, legumes, and foods rich in fiber, and high blood sugar, which includes foods like white rice, pasta, refined flour, bread, potatoes, and sugar. During digestion, carbohydrates are broken down into sugar (glucose) molecules. When they reach your bloodstream, the pancreas releases insulin, which is the only way cells can absorb glucose and use it for energy. However, fast-acting, high-glycemic carbohydrates can cause blood sugar spikes that make the body uncomfortable (not to mention stored in the form of triglycerides, an indicator of heart disease risk). In response, the body releases a flood of insulin, which often keeps blood sugar levels lower than normal, increasing cravings for more (often high-glycemic) carbohydrates. It’s worth noting that your brain is the second-largest consumer of carbohydrates in your body, so drastically reducing or worse, cutting out carbohydrates altogether can easily impair your clear thinking, not to mention your energy levels.
The key is to minimize the amount of high-glycemic carbohydrates you eat at each meal. If your meals contain high-glycemic carbs, make sure to include about twice the amount of low-glycemic carbs. In this way, you can control your insulin levels and thus your energy levels.
2) Protein: Apart from atkins diet, many traditional weight loss diets limit protein intake. However, recent research has shown that protein actually helps slow down the absorption of food. For example, if you eat a portion of fish and some white rice, although I recommend brown rice, your blood sugar will rise more slowly than if you eat the same amount of white rice alone. So protein can help with a low blood sugar diet and help you control your insulin. Protein also provides nutrients for muscles. Without the amino acids in protein, your muscles will starve. Maintaining muscle mass (commonly referred to as lean body mass) allows you to maintain your metabolism, which burns more calories.
The key is to choose lean proteins such as lean beef, pork, egg whites, fish, chicken, turkey, and low-fat dairy.
3) Fat: Although we’ve been thought of as bad for fat for some time, recent research encourages the use of fat to lose weight and maintain good health. Fats such as monounsaturated and polyunsaturated vegetable oils, olive oil, avocado, nuts, and fish oils appear to protect people from heart disease. Plus, adding fat to your meals slows down the rate at which food is absorbed, making you feel fuller. In addition, this slowed absorption rate reduces blood sugar surges if the meal containing high glycemic carbohydrates is free of fat.
The key is to utilize healthy fats for overall nutrition and health.
4) Consistency: It seems like it’s not so much what you do in your weight loss strategy as how often you do it. Those who are most successful at losing and keeping it off do so by consistently making better food choices and regularly increasing their exercise.
Again, the idea is to meet your nutritional needs 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 make your body feel full before you burn 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. Drinking just water after a meal, while helpful, does not produce the same feeling of fullness that occurs when water is part of a meal. An example Consumer Reports uses is comparing chicken noodle soup to chicken and noodles side by side on a plate.
in conclusion, eat every three-and-a-half to four hours, include one protein, high-glycemic and about twice as much low-glycemic carbohydrate, and make sure each meal contains fat. Exercise regularly and POW to watch the excess pounds go away and disappear!
Now, if this all still sounds too complicated for you to get results, and if you’re ready to have the body you’ve always wanted, please get in touch with me at [email protected] and I can help you create a nutrition plan, Won’t break the bank and get results fast! Call me now at (310) 397-0089.
In the spring of 2000, the U.S. Public Health Service Centers for Disease Control declared obesity an epidemic among all populations in all regions of the country. By 2001, the CDC officially recognized obesity as the No. 1 epidemic in the United States. According to the CDC, one in five U.S. adults is obese, defined as being 30 percent above your ideal weight for your height. Obesity among U.S. adults has increased nearly 60 percent over the past decade, and about half of Americans are overweight.
This extra weight is known to increase the risk of heart disease, stroke, high blood pressure, and has been linked to several types of cancer, including breast, colon, kidney, liver, pancreas, and rectal cancers.
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