"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


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