First of all, just want to say thank you for sharing your knowledge and expertise to me and many other people who benefit tremendously from it. I’ve been working out following your recommended routine in your book since a year ago, and switched to follow your suggested fat loss diet/workout routine 9 weeks ago. All I can say is although I did have self-doubt or frustration for very short periods during the process, I trust and stick with your routine and am amazed with the progress I’ve made. Thank you!
“Eating directly out of a box or bag (almost always leads to overeating. Serve your food on a plate or in a bowl to keep portion sizes in check and to get used to what one serving looks like. Also, when we take the time to sit down during meals versus standing or driving, we tend to feel more satisfied with our meal. In fact, research shows that you will eat up to 30% more food at the next meal if you ate standing up! Serve yourself, sit down, and enjoy!” — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
So I just came across this after reading another article on this site. It was about how muscles burn fat. Anyways, I like what I read because that’s exactly how I’ve been doing. Simple and easy. No complicated theories. However, the one theory that always haunts me is the “starvation mode” theory. I’m sure you’ve come across it. So, is it true that if I create a huge calorie deficit, my body will simply go into starvation mode and and use what it needs and store the rest thinking it will “starve”? Please correct me if I’m wrong with regards to the theory. I could have got it wrong all this time lol.
You know that protein's essential for a slimmer you. But here's why protein really needs to play a prime roll on your plate: "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.
To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.
You've worked on the calorie intake part of the equation. Now what about the "calories out?" Studies show that people who exercise while dieting lose more weight, and are better able to keep it off, than people who diet and do not exercise, said Wayne Miller, programs director at West Virginia School of Osteopathic Medicine's Center for Rural and Community Health.
“The American Heart Association recommends that men eat less than 36 grams of added sugar and that women consume less than 24 grams. However, for optimal weight loss, I tell my male clients to consume less than 20 grams of sugar per day and I tell the women to consume less than 15 grams.The easiest way to cut back on the sweet stuff is by consuming less sugary drinks and dressings. Cut the sugar, lose the fat, regain your health and life.” — Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS
“If a client has come to me looking to lose 10 pounds, I would tell them to simply move. Move more, and more often. Walk or bike ride to class or work, even park further away from your location in the parking lot. Take the stairs or take a walk during lunch. You don’t have to spend hours every day in the gym sweating, but you do have to make a conscious effort to move more, and sit less. This works great because it doesn’t feel like work and you’re burning more and more calories throughout the day.” — Ajia Cherry, personal trainer and Founder at Functional Innovative Training
Alison Shipps, a NASM-certified personal trainer, says HIIT (high-intensity interval training) is the quickest and most effective type of training for speedy fat loss. "You don't have to spend hours in the gym to get results. Try doing several Tabata circuits—20 seconds of work, 10 seconds of rest, with 8 rounds. A few of these, and you'll be burning calories all day," she says.
A nice carbonated beverage can hit the spot when you’re thirsty. But you’ll have to skip the bubbles while you’re on a middle-shrinking mission—nutritionist Palin ski says the gas will make your belly poof up right away. Drink plain old tap water to stay hydrated—and make sure you get at least eight glasses a day. The special ingredients aren’t just there for flavor, either: The ginger helps calm and soothe your GI tract.
This is what I do, maybe it will help other readers. I of course try to plan my meals to an extent to keep it as balanced as I can but I also carry a little notebook around with me. Every day I write my total calorie intake limit at the top of the page and every time I intake calorie, no matter what it is, I subtract it from the total I have available. When I reach zero I stop eating for the day. Most days, if I stick to my planned meals I make it thru the entire day but sometimes I eat a little more then I should or I’m really craving something and I run out early and have to skip my late evening snack or even dinner.
The good news is that there’s increasing evidence that the brain can, in large part, “fix” itself once new behavior patterns emerge (i.e., calorie restriction, healthy food choices, and exercise). While there may be some degree of “damage” to the brain, particularly in how hunger and satiety hormones function, it can correct itself to a large degree over time. The key is that the process does take time, and like any other behavior change, is ultimately a practice. “We want to change behavior here,” says Hill. “Anyone that tells you it’s going to happen in 12 weeks, that’s bogus. We’re trying to rewire the brain. Neurobiology has told us so much about what’s going on in weight gain and weight loss. It takes a long time to develop new habits, rituals, routines. This takes months and years. But it will happen.”
Diets often do improve cholesterol, blood sugar and other health markers in the short term, but these gains may result from changes in behavior like exercising and eating more vegetables. Obese people who exercise, eat enough vegetables and don’t smoke are no more likely to die young than normal-weight people with the same habits. A 2013 meta-analysis (which combines the results of multiple studies) found that health improvements in dieters have no relationship to the amount of weight they lose.
This study took 16 overweight men and women and split them into 2 groups. They then had each person in each group create the same sized caloric deficit and then consume that same calorie intake every day for 8 weeks. HOWEVER, they had one group eat 3 meals a day, and the other group eat 6 meals a day. Guess what happened? They all lost the same amount of weight. In fact, the study showed that there was no difference at all in fat loss, appetite control, or anything similar. Why? Because meal frequency doesn’t affect your ability to lose fat or gain fat. Calories do.
It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
According to a study, people who snoozed past 10.45 am were more likely to consume 250 extra calories in their meals throughout the day. Additionally they leaned towards sugary, salty and trans-fat laden foods as compared to their early bird counterparts. Researchers from Northwestern University revealed that early risers received an additional metabolic boost and people who were exposed to just a short period of early morning sunlight had lower BMI compared to people who woke up late.
"It’s important to remember that not all calories are created equal when it comes to providing your body with the nutritional foundation for weight loss," Cederquist says. The calories you are eating should come from macronutrients like lean protein, healthy fat, and whole grains. If you're cutting the number of calories, but only eating processed, sugary foods, your body won't be getting the fuel it needs to run efficiently. "I find that for most people, starting with an analysis of their protein intake is the best place to start when cutting or replacing calories." Eating lean protein is essential to preserve lean muscle mass as you lose weight, and to keep your metabolism chugging along. Other healthy nutrients like fats and whole grains will help keep you satiated and decrease the chance you'll feel starving and be tempted to binge on empty calories (read: sugar).
Second, weight anxiety and dieting predict later binge eating, as well as weight gain. Girls who labeled themselves as dieters in early adolescence were three times more likely to become overweight over the next four years. Another study found that adolescent girls who dieted frequently were 12 times more likely than non-dieters to binge two years later.
Everyone knows that good things come to those who wait, but sometimes you don’t want to wait. Like, for instance, when you’re waiting for the number on the scale to creep down, whether it’s because you have a big reunion in a month, you’re headed to the beach in just two weeks, or your friend just confessed your ex is going to be at that party next weekend. Whatever the reason, it’s not wrong to want to lose weight fast. But you do want to do it in a way that’s healthy, and that won’t guarantee the pounds come right back as soon as you resume your usual diet and exercise habits. That’s why two experts weighed in on the fastest way to lose weight, no sketchy shortcuts required. (PS: This Is the Fad Diet and Weight Loss Advice That Simply Doesn’t Work.)
Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.