"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

Think carefully about what you want, when you say "weightloss"

Lisa Cutforth - Monday, June 17, 2013

People have become "obsessed" with a number on a scale and it is such an inaccurate reflection of "physique", health, and the amount of excess fat you are carrying.

When I say to my clients, be careful with what you are doing because you could be "losing muscle" instead of fat, they don't always get just how important this is for their weight loss long term.

Muscle is the thing that sets your metabolism, so the more muscle you have, the higher your metabolism.  Also although you may not weigh that much if you have burnt fat but increased your muscle mass, you will certainly have affected your frame and your tone.  You will be physically smaller, and that's because muscle is denser than fat so takes up less fat.  It also uses up more energy so helps you get the fat off.  Whereas if you just lose weight (some muscle, some fat), as you lose fat you send your body into a stress or "scared" state which will cause it to slow down or readjust your metabolism and as you have less muscle you will burn less anyway.  Then if you start eating more again... you can actually quickly regain lost fat, and more.

I really enjoyed this comparison of two friends approach to weight loss.

"If you gained 10kg of muscle at the same time you lost 10kg of fat, you would be smaller, about 1.4 liters smaller. On the scale you would weigh the same but your pants would be looser and your metabolism would have increased so now you're burning more calories even when resting, allowing you to tolerate eating more food to stay at that same weight.

Let's say you and your friend decide to start two different weight loss programs at the same time. After 6 months, you've lost 10 kg by working out, eliminating a lot of processed foods & replacing with good healthy foods, while your friend has lost 11 kg by lying in bed drinking coffee and smoking.

Your 10kg scale weight loss might equal a 10 kg muscle gain with a 20 kg fat loss. If so, you'd be 12.3 liters smaller.

On the scale, it would look like your friend who lost 11 kg (9 kg of muscle and 2 kg of fat) was doing better, but in fact, she'd only be 10.7 liters smaller, making her 1.6 liters bigger than you and not looking nearly as good for a similar weight on the scales. Ha!

Meanwhile, going forward, who will maintain her new weight more effectively? It sure won't be your friend."

This story does oversimplify things a little but it makes an important point.  You benefit most when you exercise and eat well.  If you just restrict calories you will lose weight (and maybe faster and comparitively more than others in the short term.  But if you don't exercise your weight loss won't be sustained and you may actually regain it all. It's not just about "losing weight", if you want to keep it off, you may need to be clearer and wiser with your goal setting. 

That's why the magic formula for lasting "weight loss" is:

1. A high nutrient, low GL, low calorie diet

2. Half an hour of exercise every day

3. Doing 1 and 2 until they become habit!

Strong is the new skinny!  Remember when you set your goals, perhaps also think about numbers like:  waist circumference, dress size, jean size and not just "the number on the scale"!

Source: Ben Longley: http://www.thefoodcoach.com.au/articles/?ArticleID=1362

Post has no comments.
Post a Comment

Captcha Image

Trackback Link
Post has no trackbacks.

Recent Posts


addicted to chocolate quizz muffins trans fats Happiness reducing coffee how to avoid injury during exercise comfort eating what is healthy food sexy salads detox health one step at a time should I eat organic veggies 7 steps to detox best exercise ask my doctor health immune system anxiety prostate cancer life fresh recipes for allergies delicious soft drink and behaviour problems make stress work for you have fun in the kitchen how to get more of exercise leaky gut, gut health, symptoms of leaky gut simple 7 day detox plan avoiding a choice Sensational 10 % principle breakfast memory nutritious cooking benefits to keeping a diet diary fun the power to choose healthy wine, healthy beer, healthy alcohol options Cancer dancing mood cheap fruit and vegetables, what's in season in autumn in australia overindulge childrens lunch boxes low calorie meal plan allergies how to avoid doing the right thing and getting the wrong results fruit breast cancer awareness mobile phones and brain cancer, Dr Teo weight stress, keys to managing stress, benefits of stress soccer, role of team sports in longevity, role of exercise and community in longevity homocysteine healthy fast food, healthy take away great second hand books weightloss diet diary of a nutritionist sugar and adhd libido Add new tag seasonal quick and tasty recipes sugar and add how to say no new year's resolutions Laughter and stress support your body low calorie diet comfort pig making time to relax to know and not do is not yet to know recipies taking a break drugfree alternatives do i have to drink milk; where do i get calcium from; non dairy calcium sources ability to respond diet diary health with 10 % effort heart disease food sensitivities is sugar bad love food fussy eaters alzheimers which is better for you butter or margarine quick recipes empty your mind Alan Pease love, loneliness feels good sexy salad cooking class in brisbane gluten intolerance weight loss performance happiness workshop health for busy people gift strength how to check your breasts blood pressure energy improve your memory control lunch Egg allergy soft drink and behavior problems focus taking responsibility I don't get hungry healthy cooking parties low cholesterol go for 2 and 5 quick eating solutions muscle wasting nutrition fun breast cancer awareness video hot guys how to love exercise cholesterol lowering diet benefits of sleeping high cholesterol assertiveness dangers of multitasking while you eat real food happiness course life lessons maintain a healthy weight, underweight healthy cooking demonstration immune boosting tips corporate wellness life choices increasing energy 7 Tips to Lower Your Cholesterol and Protect Your Heart wrong type of exercise, exercise and results healthy cooking party natural alternatives to drugs healthy shopping list health pioneers nutritionists diet diary music Nina Simone celebrate life brain health Lisa's Diary dance are frozen veggies any good nutritionist what is a good breakfast Nutritional Therapist cooking with allergies calorie controlled diet Dr Randy Pausch on Oprah organic vegetables what is movember ways to improve prostate health relationship with food fresh start image four questions you must ask your doctor before taking medication natural toothpaste I've Got Life have more energy Lactose intolerance christmas herbal toothpaste food allergies heart foundation tick explained are grains healthy getting fit sensitivity to milk reasons to eat foods in season relax sustainable living, rural development, organic gardening, rampumps, biogas pop-eye and spinach success and you food intolerances hunger and stress skipping meals keep focused the tummy beast skip meals time management and healthy living motivation comfort foods benefits of strength training, why you should strength train foods in season, seasonal recipes fruit and vegetable shortage recipe salad obesity breast cancer prevention how to be happy fatigue nutritionist in brisbane nutritious indigestion healthy shopping is chocolate bad for me