Finding the truth behind Health and Fitness myths, trends, and fads
Finding the truth behind Health and Fitness myths, trends, and fads
YEP, YOUR WEIGHT LOSS IS SLOWING DOWN HUH?
I need to answer this cry of dismay. "Bill, why is it my weight loss was really fast at the beginning of the program but, now its coming off slower?!" And by slower they are still getting remarkable 1-2kg in two-weeks time...some faster.
This is normal. Actually its ONLY when your weight loss starts to slow down that you REALLY start burning FAT. You already know the deal with fat and glycogen (aka carbohydrates):
As you start dieting, your body uses up the easiest source of energy...glycogen. Water stored with the glycogen is set free and you can lose over 1/2 kilo a day, but most of that weight is water.
Only when your glycogen cupboards are nearly empty, does your body go after the fat. But, since fat-energy is more concentrated and doesn't carry any water with it, no matter how strict your exercise or diet, you'll only shed about 1/4 kilo per day.
When your body starts burning fat, it fills up some of its supply of lost glycogen. And as we know, fat holds the same amount of calories as a large amount of glycogen, so chances are you may even gain a bit of weight.
But don't worry, your body’s cupboard of glycogen balances back again. It's at that point, your dieting and exercise produce a slow, steady weight loss again.
You knew vitamin D is important, right? But I bet you didn't know that 75% of us (adults) don't even get the minimum amount -- YIKES!
I thought standing out in the sun was a bad thing (which is how you get your natural dose of D). But they're not telling us the whole truth. Of course too much sun (sunburn) is bad for us. However, we've been scared into thinking we must avoid vital sun-rays.
A lack of vitamin D has been scientifically proven to:
When you get out in the sun your skin manufactures vitamin D, which is then shuttled into your blood system until your body says THAT'S ENOUGH. When you take supplements, your body has no control. It is forced to take whatever dose you shoved down your throat.
So, the main thing is, the sun is not the cancer-causing scare they lead us to believe is the problem. A lack of D is the real danger.
A lot of things screw up our efforts to get enough of those UVB rays in sunshine that help our bodies create vitamin D:
You'll be shocked...I certainly was.
This from Amazon. I thought this was banned, burned and banished for ever. Noooooooo. Now they have a 2015 version? Its vulgar. Its nonsense.
Here is the book market tag:
"Super Skinny 2015 Cabbage Soup Diet Plus! is a super exciting, newly revised and updated version of The Super Skinny Cabbage Soup Diet Plus! Make 2015 your year to get the super skinny, super healthy body you have always dreamed of!"
"Super skinny, super healthy" Makes me want to curse. That one phrase is a glaring contradiction.
1. Skinny is NOT necessarily healthy. Especially when all you are eating is cabbage soup (nil macro nor micro nutrients)
2. This type of starvation dieting -- that's exactly what it is folks -- can create all kinds of complications. People may take this too far. Can we get an Amen for Anorexia? Not in my house of healthy worship.
3. I've mentioned this before: "skinny fat person". Well, its now part of a scientific finding. "it's a real clinical condition. Physicians and researchers call it, "NORMAL WEIGHT OBESITY." Tom Venuto, a renowned fitness author, says: "Starvation dieters become victims of “skinny fat syndrome” and they diet off lots of “weight”, but the weight consists of more muscle than fat, so they end up with almost no muscle left, but a lot of the fat still remains!
So, eat your cabbage soup. Go ahead... with a side order of healthy carbohydrates, fats, and proteins. Then top all that off with a delicious dessert of dumbbell squats. Oh yeah!
Instead of debunking all the silly diet fads out there individually (which I may still do at some point), I'm going to highlight the 7 things you should consider INSTEAD of fad diets.
1. GET OFF THE SCALE. Throw it away. Use the mirror and your clothing to let you know how GOOD you are, not how LIGHT or HEAVY you are. Gaining muscle and losing fat can confuse you as far as weight goes. When you eat and exercise right you may see the scale plateauing. For example, when you earn 2kg of muscle and lose 2kg of fat what's the scale gonna say? Get my point?
2. LOWER THE CALORIES SLOWLY. Unless you have a seasoned pro who will periodize your diet and program, please, please, please don't do this on your own. When you crash the calories, your body freaks and you may skip into metabolic slowdown! So, if you don't know the science, it's best to reduce calories a little bit at a time, over a long period of time.
3. MIX UP YOUR CALORIES. When you trick your body with varying amounts of food over a period of time, you can prevent that dreaded metabolic slowdown. The hormones (Leptin) that control your metabolism can be manipulated to keep you in that sweet-zone. What does this mean? Start the slow scale-back of calories, BUT once or twice a week, throw the calorie-counter out the window and have a meal or a day with a deliberately higher calorie count than you've set (but don't eat yourself sick!). This does two things: it stops the process of your body "adapting" to fewer calories by hoarding fat cells AND it lets you indulge a little so you don't feel deprived and are more likely to continue with your meal plan.
4. PICK UP SOME IRON. Folks are infatuated with aerobically-based cardio fitness. Using a proper program of weights can give you the benefits of all three (fatloss, fitness, strength). AND "Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout."
5. EAT FAT. The healthy fats like, omega-3s, fish, nuts, and monounsaturated varieties like peanut butter, olive oil, egg yolk and fish oil will help you lose fat, build muscle, and recover faster from your workouts.
6. DO CUT-DOWN ON CARBS. Buuuuuuuuuuut, DON'T cut them all out. "Whichever side you're on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help. Those carbs you do consume should come from sources such as fruits and vegetables."
7. POWER-UP THE PROTEIN. Upping your protein will save and increase your muscle tissue and this helps burn fat. Here's what the American Journal of Physiology discovered: "One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat."
THINK OF SUCKING ON A LEMON RIGHT NOW! D'ya feel it? Your lips pucker and mouth water? How cool is that?
Here's a LEMON LIE: lemons are acidic...NOT! By the time it gets to your tummy, it's one of the greatest alkaline foods. One of the best ways to balance your PH.
Here are some other really wonderful things a simple yellow lemon, squeezed in water each morning, can do for you:
1. Improves your digestion
2. It acts as a mild diuretic (begone bowel-blockage)
3. Its got all this puckered-punch: citric acid, vitamin C, Calcium, magnesium bioflavonoids, and pectin
4. Gives your immune function a boost.
The suckers are cheap to buy too.
Giving you the Science behind all those diets, fitness trends, myths, and fads.