"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

Comments
Post has no comments.
Post a Comment




Captcha Image

Trackback Link
http://ivegotlife.com.au/BlogRetrieve.aspx?BlogID=2786&PostID=341048&A=Trackback
Trackbacks
Post has no trackbacks.

Recent Posts


Tags

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

Archive