I have a standing offer to anyone who wants to take me up on it. If you’re willing to record EVERYTHING you eat for 1 week, I’ll analyze it for you and share my thoughts on how to change it up to accelerate your weight loss. Just e-mail it to me, and I’ll send you my thoughts back.
You need to be willing to record what you eat, when you eat it, and the quantities that you eat.
Why am I offering to do all of this for free?
Lack of Knowledge is Part of the Problem
First, it’s not all about the money: I want to help people shed their excess pounds. But more importantly it’s because I feel a strong need to get the truth out there, and the truth is as follows:
- You’re eating too much of the wrong stuff (calorie-dense food)
- The stuff being marketed to you as “healthy” may be “healthy,” but it can also be TERRIBLE for weight loss!
- You don’t realize how many calories you’re overeating by: the exercise you do – or want to do – to compensate for your poor eating ISN’T ENOUGH to balance the scales. And
- No, your inability to lose weight is not because your metabolism is too slow.
Of course all 4 of these might not apply to you. Based on my experience, however, if you’re struggling with weight loss, I’m willing to bet that some – or all – of these things are blocking your success.
If you want to have your metabolism tested, call MD Aesthetics at 905-666-5117. They’ll test it for you and let you know where you sit versus the majority of others your age, weight and height.
On the issue of metabolism, I hear over and over from clients that they think their problem is that they don’t eat enough, therefore their metabolism is too slow. They believe that they’re not losing – or even gaining – because of this.
I can assure you that if you’re thinking like this, you’re both right, and wrong at the same time. Let me explain.
Dieting Does Negatively Affect Metabolism
When you go on a “diet” and restrict calories, your body will fight back. It doesn’t want to lose weight: when it thinks you’re starving it, it will slow down your metabolism in order to conserve what it sees as much-needed fat reserves. This phenomenon goes back to our “caveperson” ancestors who usually ate only infrequently, thus creating a metabolism designed to conserve fat. That’s the first problem.
By the way, this issue can be largely resolved by adding in periods of “controlled overfeeding” while in an overall calorie deficit. To do this, twice each week you significantly increase your calorie intake, thus “tricking” your body in to believing that you’re committed to NOT starving it.
There’s another issue inherent in dieting, however. It comes with repeated attempts at losing weight. Your leptin levels drop each time you diet: leptin is a hormone that tells your brain you’ve had enough to eat. You can imagine what happens when you have low leptin: you’re more susceptible to getting hungry.
But don’t let these facts frighten you too much. I personally believe that the negative effects of dieting and repeated dieting on weight loss are largely overstated. I’m living proof: prior to 2003 I went on countless diets, so technically my metabolism should be a mess, and I should be hungry all the time. That’s if you believe what the latest research is trying to conclude. But I still maintain a 95-lb fat loss today, and can tell you I am NEVER hungry.
So you’re right that dieting affects your metabolism, but not as much as you think. How do I know? Because if there were a perfect inverse relationship between dieting and weight loss, then there would be no starvation in the world. Translation? If eating less is causing you to gain more weight, then people who eat nothing should be the fattest of all! We know this isn’t true.
The Problem Is in the Foods You Eat
Let’s re-visit point 1 above. I’m saying that most likely you’re eating too much of the wrong stuff. Assume you’re a 160 lb woman who is 5’ 5”. That puts you squarely in the “overweight” category on the BMI. How many calories should you be eating each day? Between 1,400 and 1,500, assuming you exercise 3x/week. On a plan like this, you should lose 1 to 2 lbs per week for the first while, until you reach your goal weight, which should be about 130 to 135 lbs.
Now there’s a bit more to programming a food plan than what I’ve shown here. For example, I would probably have to adjust your calories down some more as you lost more weight, bottoming out around 1,300 to 1,350 or so. This example, however, should serve to demonstrate my point. Let’s say your food intake on a typical day looks like this:
- Breakfast: 1 bagel with 2 tbsp cream cheese and a coffee with cream and sugar
- Lunch: Subway Sandwich (6”, chicken) and 2 cookies
- Snack: Granola bar
- Dinner: 1 ½ cups pasta with 4 oz ground beef, salad with 2 tbsp oil & vinegar dressing
- Snack: Small bowl of chips
Volume-wise this is not a lot of food. Calorie-wise? 1,935 calories (400+ over your daily limit!), and they are primarily “high-glycemic” calories, causing your insulin to rise, and your body to store fat. The lesson? Not a lot of the wrong foods can still get you fat. You will most likely continue gain weight on this food plan.
Compare that to a healthier plan designed for weight loss:
- Breakfast: 1 egg and 3 egg whites scrambled in a vegetable omelette (1/2 tbsp coconut oil to grease the pan), apple & 1 cup cooked oatmeal (plain & large flake, add cinnamon, NOT the packet flavoured stuff!)
- Lunch: chicken breast & salad, oil & white vinegar (not balsamic – too much sugar!) dressing, 1 cup raw carrots
- Snack: casein protein shake with water, fish oil supplement and an orange7
- Dinner: 5 oz cooked sirloin steak with 2 cups steamed vegSnack Before Bed (YES!): 2% plain Greek Yogurt, 1 cup, with 6 oz fresh or frozen berries
Volume-wise this is more food, BUT it’s only 1,582 calories, and low-glycemic load. You will most likely lose weight on this plan.
But Is Lack of Power the Problem?
Here’s the thing. You can easily see how following my plan versus the other “typical” plan will work for weight loss. Most people know what to eat, but they just can’t seem to stay on track. Why is that? I believe it’s more than just biology (i.e. low leptin levels), in many cases.
It’s the same thing I blogged on the other day: hyper-palatable foods. We eat foods that are just irresistible. The phenomenon is really no different than what happens when an alcoholic takes a drink, or a drug addict uses. We are not always able to control when we will stop eating, or how much we eat.
Do you identify with any of this?
If you do, I can help. I have many resources at my disposal, several of them free, that can help you to get on track. If you didn’t reach out and ask me for my “Blueprint for Successful Springtime Weight Loss,” then please do that now. It’s a recipe book, food plan and food prep guide all in one. It will help you get on track, if you follow it.
Call me at 647-677-6025, or e-mail me at firstname.lastname@example.org to request your copy. E-mail is best, because I’ll have a record to follow up on.
The weather’s getting nicer now in this neck of the woods, so treat yourself well, and start eating healthier today so you can enjoy what nature has to offer you this summer!
All the best,