"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


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