Weight loss, key points I’ve learned.

Today I want to share some key points to weight loss. These are things that I have applied in my own life as well as with people I meet on a daily basis. What I hear most is “I want to loose weight but I don’t know where to start.” There are so many products on the market today and the internet is constantly throwing new diets and “magic pills” at us, it’s hard to weed through it all. To be totally honest, in my opinion, it’s mostly bogus! Weight loss  is 70% diet and 30% exercise. But it’s hard to change a lifetime of poor eating habits.

What I tell everyone who seeks weight loss is to retrain their body to burn fat. To do this you need to cut off the constant supply of sugar. Unless you exercise like a mad man at a fast pace, compete in fast sports on a regular basis, or are being chased by zombies every day you don’t need all the sugar to fuel your energy!

Before and After

I used to not like to have my picture taken. At 208lbs [before] I was not happy with how I looked or felt. Through lifestyle changes and consistent exercise, I got down to 135lbs [after]. Eliminating white sugar and white grains, and reducing portion sizes was an important part of my fat loss. Exercise consisted of daily power walking, targeted floor exercises and light weights.

 When you eliminate high impact carbs and sugars, your body turns to fat for it’s fuel source. Add healthy fats to your diet and you trigger the body to use fat. When it runs out of the fat from your diet it pulls it from storage. This trains your body to burn fats and leans your body composition. Just make sure you have a good amount of protein to keep muscles from breaking down and to promote lean muscle growth. Remember that muscles burn calories faster than fat does. They also come in handy for the exercise part!

The exercise doesn’t have to be an all day marathon either. In my research into HIIT I have come across calculations of calorie burning for up to 48 hours after a quick 15 minutes of high intensity exercise. This is probably why so many have stuck with programs like P90X and it’s extensions, it’s high intensity and it works! High intensity is basically as hard as you can for a period of time. Then a very brief rest, and do it again. As with any exercise though, you want to warm up and stretch to prevent injury. Then stretch again afterwards and have some protein, like a lean protein shake.

In addition to a protein shake after you workout to repair and build lean muscle, digestive enzymes can assure nutrients are broken down and used from the foods you eat. Providing healthy fats in your diet is key to switching from sugar fuel to fat fuel. Some suggestions would be beef and butter from grass fed cows (contains a natural source of CLA or conjugated linoleic acid which has been shown to promote leaner body composition), a good variety of non starchy vegetables, and things like walnuts, avocados and coconut oil. After eliminating sugar and high impact carbs, try to reduce or eliminate grains. Start with white flour and corn.

If you’re interested in changing the way you eat, look into Paleo. A couple of my favorite sites are paleoleap.com and stupideasypaleo.com. I’ve also done a lot of research on sweeteners and I will be adding a post on my findings soon.