And 5 tips you can implement today to start losing weight this week
What "diet" is the best one for weight loss?
Ok that was a bit of a trick question. We know that most trendy diets fail. They are created by the diet industry who is really a massive marketing machine. They target people who are just looking for that one solution that will finally get their waist back.
“The diet industry is a massive marketing machine that needs to reinvent it self each year”
In the last year alone we have seen Keto, Intermittent Fasting, Intermittent Fasting & keto, volumetrics, juice cleanses, Noom, and more
But what really works?
You may be surprised about what the research actually says. Many people lose weight from their new "diet" right away. It doesnt matter what its called. It can be the banana fudge only plan, the ketamashablepalatable diet. It doesn't matter. They see results. This is because they go from having no plan to some plan. And just thinking about what you are eating helps. They are happy. They lose a few pounds or a lot of pounds. But then they gain it all back. Again and again and again
So how do you stop that yo-yo weight gain and loss from occurring?
“Let's talk about why yo-yoing is detrimental to your health”
So what's really happening when you lose weight and gain it back? First, its important to think about what type of weight we want to lose. We actually want to target our fat stores. But many diets cause you to lose muscle weight. Muscle keeps us healthy. It keeps us active and it uses more calories than fat. In a yo yo situation this is what happens.
First, you lose a combination of fat and muscle. Especially if you only do cardio and no strength training while you diet. But no one really knows this. You feel great because the scale went down. Now you have less muscle to burn calories
You gain back the weight. This time you gain even more fat.
You start another diet determined to lose that weight for good. You do cardio, you run like crazy, jump on the elliptical machine but do no strength training. You body metabolizes the muscle. But you lose weight again so you feel good. You don't know that you have lost even more precious muscle
You gain even more weight. And because you have lost muscle the next time you go to lose weight it will be even harder than it was before. Picture an xray of your whole body. The part that was muscle has actually shrunk and it has been replaced with fat. (Muscle does NOT turn into fat but excessive dieting and too much cardio often decreases muscle).
So how do you stop this cycle?
Eat real food. Eat food that is the highest you can find in what we call "nutrient density". Foods with more vitamins and minerals, more fibre, more density. More good things. Your body will feel happier
Eat until you are 80% full. This is a simple trick. Eat a healthy meal and only eat until you feel like you are mostly full. Stop well before you feel stuffed.
Eat slowly. Enjoy and savour each mouthful of food. There are sensory glands in your mouth that tell your brain when you are satiated. If you feel more satiated after a meal you will be less likely to snack when you are not hungry
Drink lots of water. Make sure you are getting at least 2 litres per day and likley more depending on your activity level, the climate you live in and your daily job.
Plan what you are eating ahead of time. Don't wait until you are starving to figure out what you are having for dinner. If you have food in the house ready to cook or eat you will most likley eat that and not resort to a MASSIVE pre dinner feast of crackers.
For more tips & to get a customized eating plan reach out to us
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