Hello again! I hope you’re having a great week so far and that watching the documentary is either checked off, or at least very high on, your list. I can’t emphasize enough how important finding a balance of activity, along with good nutrition, is when trying to lose weight or become healthier in general. They go hand-in-hand for sure. Which leads me to this installment: nutrition.
The experts in the documentary all agree that fad diets and quick weight loss are no good for us. Strict dieting, yo-yo diets, etc. actually slow down our metabolism causing us to store fat rather than lose it, which makes us fatter when we go off the diet and gain all the weight back. Eek! What really scared me was learning that certain restrictive diets can cause the body to pull calcium from our bones which leads to osteopenia and osteoporosis. They stress the importance of combining exercise and nutrition when it comes to safe weight and fat loss so that we don’t lose too much muscle while we’re trying to lose weight. So how do we combat that vicious cycle? Smaller, sustainable changes.
Keith Klein specializes in weight loss for the long haul. He dives into the psychology of eating and helps people lose weight, and keep it off, by helping them find sustainable solutions. He addresses fad diets and why they fail – something he calls “The Psychology of Deprivation” – which we experience in stages that go something like this: We begin by eating “perfectly”. Then the cravings begin. We resist and say ‘no’. Eventually we break, give in, and binge. Enter: guilt. We feel terrible because we’ve “broken the rules”. Failed. That, then, leads to the final stage: “justification and rationalization”, affectionately known as “screw it”. Or “if I’m gonna fail, might as well go all the way”. Does any of this sound familiar? It struck a chord with me, that’s for sure. But does it have to be that way? One slip up and we’re done? Keith uses a fantastic analogy here. He says that if we get a flat tire we wouldn’t get out and slit the other three, would we? No! That would ruin everything, not to mention cost us way more money and waste a ton of time. So why, he asks, would we throw away all of our progress because of one bad choice? He tells us that as long as we “don’t slit the other 3 tires”, we’re doing just fine. Dr. Roxanne Edrington agrees. She basically says that we need to give ourselves a little bit of grace and move on, focusing our efforts on making our next meal better. One not-so-great choice doesn’t mean complete failure. They both also emphasize that sustainable changes are slower, but permanent. There is no such thing as a quick fix. It’s all about making better choices so they encourage us to be patient, stick with it, and we will see results.
“Long term success comes from a change in lifestyle.”
Keith klein, ccn, cn
How can we start to make these sustainable changes? Here is a breakdown of what our experts suggest:
- EAT GOOD FOODS, NOT PROCESSED Nature-made = good. Man-made = bad. Eat foods that are as close to their natural state as possible to reap all the benefits.
- EAT THE CORRECT COMBINATIONS Make sure each meal has a combination of good protein, carbs, and fibrous veggies. Protein is important because it slows down the blood sugar spike and keeps us full.
- EAT 5-6 MEALS PER DAY We need to eat to “feed muscle and starve fat”. Larry North beautifully describes eating to lose weight when he talks about fire: when you give it fuel, it keeps burning, right? Deprive it and it dies.
- EAT THE CORRECT AMOUNT PER MEAL Apparently our bodies can only handle about 300 calories (ish) at a time, so when we eat a high calorie meal – well, guess what happens to those extra calories . . . If we can eat smaller meals more frequently throughout the day then we’re constantly fueling our bodies so they’re always burning it off. Our experts also suggest keeping the fat content of each meal below 20%.
- COOK AND CARRY YOUR MEALS Take the time to do some meal prep. We live very busy lives. We have schedules. Time is limited. But meal prep is not only healthier, but it helps us steer clear of junk food and takeout when we’re in a pinch.
- DRINK PLENTY OF WATER Water is so incredibly important – it cleanses our bodies, helps reduce hunger, prevents injuries, makes our skin beautiful . . . the list goes on and on. How much water, you ask? Here’s a formula that might help: weight ÷ 2 = number of ounces of water per day. Example: 140 lbs ÷ 2 = 70 ounces. If you’re really active, drink more.
I know that’s a lot of information, but here’s the good news: you don’t have to do all of it right out of the gate. Pick one to start and go from there. That’s how we begin to make those small changes that lead to bigger and better results that culminate in a new lifestyle that you can sustain for the rest of your life.
There’s a wealth of great examples and more information in the documentary. This is simply a summary. You’ll get so much more when you watch it. I’m sure there will be tidbits that really resonate with you, personally, and that’s what I feel will move and motivate you on your own journey. Stay tuned for Part 4 where I’ll offer up the experts’ advice for creating successful change and staying motivated. Until then I wish you health and happiness!
#personalgrowth
#eattoloseweight
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 