5 Truths about weight loss and people in general...

1) People want to be lied to about weight maintenance and health. They want to hear that they do not need to devote time/energy to working out/activities in great amounts, but can still lose gobs of weight and better yet KEEP IT OFF. They want to hear that they won't have to spend time and money and effort preparing and portioning different foods than they eat today....

Don't believe me...?

Ask yourself how many times you hear adverts EXPLICITLY claiming things like:

You won't have to change your lifestyle...

This plan will fit with a busy lifestyle....

You cannot change your schedule so in 60 mins a weeks X.Y.Z....

Eat the foods you like....you're used to and still lose the....

A logical and sane person with critical thinking skills SHOULD THEN ASK THEMSELVES one paramount question-

WHY THEN ARE THERE SO MANY MILLIONS OF OBESE AMERICANS?

2) Most chronically and seriously overweight/obese people (if you are a 140 lbs girl who wants to lose 18 lb to get into a bikini by spring break im not talking to you) have issues with a swingy/spikey insulin response. It is amazing to me people are unaware of this fundamental issue MOST overweight people face.

What does that mean...well, there really is no point going into the minutae of the science(if I even could completely, lol) but basically insulin is a key hormone that regulates hunger//energy/anabolism through the regulation of intercellular movt. of glucose(organic energy).

Swingy insulin folks react more more severely to changes in blood sugar than others and this has 2 important manifestations for those of us who find ourselves chronically overweight:

A) If we do not eat for long stretches, we become RAVENOUSLY almost uncontrollably hungry. Ask yourself this, are you the type who when they skip breakfast can go absolutely nuts at lunch time and easily eat 2 lunches worth of food? If so, im talking to you most likely.

High GI (glycemic index) food, or foods that break down really rapidly in our bodies will cause us to not be full as you might think, but to get more and more hungry until we physically fill up our stomachs with food. Can you eat whole milk and cereal for days our of a salad bowl? **hand goes up**...can you eat pasta forever?....this is what im talking about.

I might go back into this, but if those are the issues/challenges; here are the solutions....

solution A) Eat smaller meals, more frequently throughout the day....NO, not snacks, MEALS. 5-6 meals work best, but even moving from 2-3 to 4 every day will help. I find for most 5 is really effective and for intense lifters/trainees 6 works even better.

A meal has every macronutrient USUALLY, protein, carbs and fats....so no, a special K bar isnt a meal. Perhaps one with fiber, a glass of milk and half a serving of almonds is IF YOUR caloric needs are quite low.

solution Try to limit high GI foods throughout the day allowing for ingesting some upon waking to replenish glycogen stores and after workouts(especially intense/lifting) with protein to help shuttle in nutrients/sugar to the cells when they most need it.
Make sure you have protein and high quality fiber with meals that have carbs...it helps balance out this response or "swing".



Ill work on the other 3 if people enjoy this first post....here is a preview:

3) Why calorie in calorie out is moronic......

4) Yes, you need to exercise more than 20 mins 3x a week...sorry/ yes, you will need resistance work as you get older for holistic health and LONGTERM weight maintenance.

5) You have more lifestyle choices than you probably admit to yourself....a job isnt a life, and you need to be honest about your priorities in life.