"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

Recent Posts


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