Most of you know by now I’m all about the truth – telling you what really works. And much of what really works when it comes to long term sustainable weight loss is NOT what mass media is telling you. It’s frustrating and overwhelming to get so many mixed messages, I know. I wish it wasn’t that way. There is so much great science out there to support the TRUTH, yet the media is full of half truths and complete deception when it comes to your health and how you can change it. Even the government promotes dietary habits that do NOT help you with weight loss (ie: the food pyramid/My Plate.)
As always, I want you to have the best tools, so I’m going to tell you the Top 3 POLITICALLY INCORRECT ways you can lose weight and keep it off. This will be controversial. And I know you may not like it. But I’m telling you – making these changes will change your body and your health. It is my hope that you will try these things and see how your body reacts. I think you’ll be pleasantly surprised and a little bit leaner, to boot.
Fatten Up:
Stop eating anything labeled Fat Free or Non Fat, unless it was “born that way” (like fruits and veggies). Processed foods that are made to be fat free are just MORE processed and usually have more chemicals, additives, preservatives and sugar. Fat doesn’t make you fat. The fat you put in your mouth does not give you fat on your belly or you booty. The fat on your belly and/or your booty is from excess calories (see Politically Incorrect Truth #3) and sugar. Going on a low fat diet is not the answer to fitting into your skinny jeans.
That’s not to say you should eat a Big Mac everyday, because that fat won’t harm you. It will. Crap fat (found in processed foods) will harm you in many ways: increasing your chances of cancer, diabetes, heart disease and, of course, obesity.
However, the fat found in dairy, healthy meats, wild fish, nuts/nut butters, eggs, certain fruits & veggies (avocado, olives, etc) olive oil, and coconut oil are not bad for you. But when you choose Low Fat Skippy over organic full fat peanut butter, you have added a bunch of chemicals to your diet. Go compare the labels between then two. Same goes for non fat creamer versus half & half. A dribble of cream is no big deal. Day after day of chemical laden Fat Free French Vanilla Coffee Mate is.
Additionally, when you choose a low fat or fat free diet, your body does not function optimally. You are less satisfied with your food, feel more hungry more often, and have more sugar cravings (leading you to eat more and gain more weight.)
My most successful weight loss clients eat a diet full of fat. In fact, in most cases, they have added fat to all their meals and snacks to ENHANCE their weight loss.
Lesson: EAT FAT TO LOSE FAT.
Go Pro:
If you look at the food pyramid, or it’s new sibling, My Plate, you’ll see the government would like us to be eating mostly carbs at every meal. According to these sources, for optimal health and weight control, every meal should have two servings of grains (or fill about 25%-35% of your plate.) This is totally untrue. In fact, eating 6-11 servings of grains (as recommended by the food pyramid) will make you GAIN weight and hold onto weight.
Additionally, most health experts define healthy carbs as carbs made from “whole grains”. Right. So go eat those Lucky Charms at watch the fat melt away. Magically delicious.
The whole “whole grains” thing is a WHOLE JOKE when it comes to weight loss. Many (if not most) whole grain products are so processed our bodies react to them in the same way our bodies react to pure sugar. In fact, a recent study showed that a slice of whole wheat toast raised participants blood sugar just as much as two teaspoons of sugar.
One of the fastest ways to lose weight and keep it off – STOP eating whole grains. In fact, stop eating all grains that don’t come in their purest form. Many of my clients go grain free and find their health to be more optimal than ever and their weight drops quickly and easily.
In place of grains, we need more protein. You are not going to overeat protein. I promise. You could eat 100 grams of protein a day, which is probably double what most of you are eating, with no adverse effects. In fact you could safely eat more that 100 grams a day. Protein paired with fruits and vegetables will keep you full and satisfied. It will feed your muscles and your brain. It will keep your metabolism revved up and working to digest all day. It will keep your body lean and energized.
I’m not saying to quit all carbs. If you are eating a diet full of fruits and vegetables, you will get plenty of carbs. No doubt about it. If you are craving starchy carbs, grab yams or any squashes. These will give you that same “comfort food” feeling that crappy carbs give you – without the crappy carb hangover. Here are some great ideas for grain substitutions.
Lesson: MORE PROTEIN/FEWER GRAINS.
Count Calories:
I know you’re rolling your eyes at this one. No one wants to count calories. It’s not hip. It can be a pain. Your mom probably did it in the 80’s while sipping a Tab. But it totally works. I’m not saying you should count calories for the rest of your life. And I’m not saying calories counting is the be all, end all, of weight loss. I’m saying it is one of the most effective tools for determining how much you should eat in order to maintain a healthy weight.
Most women underestimate their caloric intake by about 30%. Eating 30% more calories everyday for days, weeks, months on end catches up with you. Additionally, most people don’t know how many calories they should be consuming. I have found, in my work with hundreds of women, the average women consumes about 2500-3000 calories a day. The average women, who works out for 30 minutes a day, 5 days a week, burns about 1700-2100 calories a day, (less if they are sitting at a desk all day.)
The best way to get started on a serious weight loss plan is to write down your food or track it in an app (My Fitness Pal is a good one.) This will give you a sense of how much you’re eating compared to how much you should be eating. If you’re eating a lot of lean protein and fruits & veggies, you’ll find it can be hard to get in 1500-1700 cals a day, because you’re eating such nutritionally dense foods. This will help you tremendously in your weight loss effort.
It is not as simple as calories in vs calories out. The QUALITY of your calories makes a big difference. For example, that Starbucks scone and grande latte is about 700 calories. And it will keep you full for about an hour and a half, maybe. Calorie counting is an empowering tool in weight loss.
Lesson: COUNT CALORIES FOR 4 WEEKS.
If you implement these Top 3 Politically Incorrect TRUTHS starting today, you could have a completely different body by the end of summer. Additionally, you’re health could be exponentially improved AND you could have more energy than you’ve ever had before. Again, I’m telling you all this because it TRUE. If you’re looking for the truth about how to change your body, you have it right here. Use it.
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