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Health – Weight Loss Myths and Realities
Weight loss is at least a $100 billion industry with double digit growth. That’s why EVERYONE wants a piece of it – doctors, drug companies, nutritionists, authors, supplement companies, food companies, gyms, exercise equipment, shoes – all aspects of lifestyle can play into this brand and its messages. Where do you go and who do you listen to? How do you maintain the body style and shape that you feel is right for you?
If youare a person who is concerned about your current body shape, this will be a very useful essay – if you are not currently concerned about your body shape, use this to help others make wise personal choices and what to plan for yourself.
This article will focus on 3 areas – the size and scope of the problem or the fact that you are not alone; why you gain weight and the three most common weight loss myths.
You are not alone
North America has a problem and the world in general has a growing problem – weight management. The baby boomers (after World War II) and later generations are at a unique confluence – highly mobile, industrialized society with extremely lost costs, highly processed but nutritionally deficient food served in large quantities with an emphasis on speed of preparation.
This has resulted in the following conditions throughout the country
- 65% of the population is overweight.
- 33% of children are obese or at risk
What is so amazing is that this is the tip of the iceberg; in the last two generations, diseases/diseases related to weight management have exploded in all age groups.
- Diabetes type 2
- Acid Reflux
- Blood pressure
- Erectile dysfunction
These conditions are at the core of the country’s current health care crisis and they are lifestyle issues and are all moderately to extremely controllable by the individual. Example: 70% of all American deaths are from heart disease, cancer or stroke and 50% of these deaths are diet related.
Why You Gain Weight
Let’s demystify weight management. In general, it is quite simple, but in specific, everyone should personalize a program according to their needs. This isn’t a cop out – it’s just to say that everyone’s body chemistry is a little different and the individual needs to take general principles and translate them into a personalized program.
It’s true what some companies say – “diets don’t work” BUT they don’t tell you why. First, because you can’t stick to them (eg grapefruit diet) – so your rollercoaster; second most programs don’t come with support – people lose, maintain or gain best when they have a support system, usually a coach they can talk to – not friends or your partner/spouse. Third, the person is really not serious. Real, sustainable results take time – talk is cheap. An ounce of commitment is worth a pound of promises – keep at it!
You’re eating healthy now and can’t lose weight – take a look at what you’re eating (be honest). Example low fat yogurt. While the term “low” is relative, anything that says low fat means it is high in sugars and vice versa. gets fries and then has a Diet Coke to “cut” calories – the list goes on. Here’s what a good eating program looks like:
What the body needs… American Diet… Nutritional Diet
- Sugar… High… Low
- Bold… High… Low
- Salt… High… Low
- Calories… High… Low
- Protein… Low… High
- Fiber… Low… High
Here’s the math behind why we all gain weight. Under the American diet an average number of calories consumed daily = 4,000. The average number of calories needed to maintain the body = 2,000. Net waist growth per day = 2,000 kcal. WOW!
This does not take into account the effect of the lower nutritional value of those calories you take from food processing. Example: the pasteurization process that milk goes through kills all bacteria SOED good or bad. By killing the good bacteria, they destroy most of the nutritional value and taste of milk. A slightly lower temperature would kill the bad and leave the good, but it’s a bit more expensive, so dairy processing companies don’t use it. You can’t tell me that an out-of-season tomato tastes as good as one straight off the vine. “Biological” or otherwise makes no difference. It is the processing.
Weight Loss Myths
When it comes to weight loss, we all have our own stories – let’s run through the BIG myths:
- It’s all about Calories – NO. Unhealthy weight loss is all about calories. HEALTHY weight loss is about Nutrition. You need lower calories in relation to how much activity you have, BUT it has to be balanced or you will be hungry all the time and cheat. Also, don’t fall for those commercials of eating packaged food and ripped abs – not going to happen.
- It’s all about exercise – NO. Exercise is a supplement not a substitute for fewer calories. Exercise is for toning and shaping muscles and it takes a lot of exercise to burn calories. Don’t fall for equipment ads that tell you 20 minutes a day of a routine workout will get you those muscles – takes a lot of exercise with the right diet, usually much higher in lean protein.
- I can’t lose weight Myth – YES YOU CAN. ANYONE can lose weight Here are the reasons why people don’t have long term success – cheating, not enough water/detox and too many of the wrong kind of calories
Now you know the extent of the problem and you are not alone in the battle of the bulge. You also know why you gain weight and the big myths that companies, friends, doctors and nutritionists like to tell us. Here’s a framework you can use with the right support coach to help you make great choices that fit your lifestyle.
- Healthy / can maintain weight loss = good nutrition
- Faster loss = exercise
- Tone and shape = more practice
Good nutrition – your choice – your results
Refined / simple carbohydrates: sugars, white breads, rice and pasta, fruit juice and white potatoes. High hunger control But only lasts 10 minutes – this is what produces constant cravings.
Complex carbohydrates: fruits, vegetables. and whole grains (whole oatmeal, brown rice, whole wheat pasta & bread). Produces low hunger control that lasts 30 – 60 minutes.
Lean Protein: Chicken, fish, lean beef, egg whites and soy products. Medium hunger control lasts 2-3 hours
Complex carbohydrates + lean protein: Meal replacement shakes, balanced meals and balanced snacks. High hunger control that lasts 3+ hours. THIS IS THE BEST.
Find out what works for you. REMEMBER that you don’t have to settle, you are great just the way you are and accept personal responsibility for whatever choices you decide to make.
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