Hi its DCR here…
I would like to talk to you about a very important topic to a lot of people –
As the title says that is weight loss but actually that is not the most accurate term for what I want to discuss.
I used that term weight loss here to get your attention because I know that is how people refer to it but the truth is, that is not entirely what you are after and I would like to explain why.
Just so you are aware – the blog will be divided in to 2 sections –
The last section is where I will be giving you 10 pointers on successful quote ” Weight Loss” / Body Weight Management.
In the first section here I am going to be giving you a little run down on who I am and what my experience is that allows me to give you those 10 pointers.
For those of you that done care or don’t want to know all about me – that is absolutely fine – just forward to the last section of this blog for the pointers only 🙂
My career in the health industry started in 1989, yes 1989!
I studied for 2.5 years on the subject of Health and Fitness and successfully obtained my International Diploma as a Health and Fitness adviser in the summer of 1992.
From there I began personal training primarily outside with private clients.
In 1996 I began at David Lloyd leisure and rackets clubs as a PT ( Personal Trainer) and worked my way to the top at the club, along the way achieving the NASM Personal Trainer Qualification.
After 10 years as a PT , I left the personal trainer industry in 2007 and opened my own club in a location called St Albans in Hertfordshire, it was a Weight Management club for women only and as the name suggests it was aimed at Weight Management only, it was not a Health and Fitness oriented club. During the first 2.5 years that I owned the club we had over 500 women pass through our doors looking for the help they were not getting anywhere else in the industry.
I progressed from there in December 2010 and left the club to work as a Weight Management Consultant in the public arena
I eventfully went on work in the private arena for behind the scenes individuals as a Specialised Weight Management Consultant and that, is what I continue to do to this day.
So my expertise as a Life Changing Coach comes from my expertise in the different areas of life that I have my experience and success in –
In this case the physical body.
The 10 pointers that I’m going to give you here are the same pointers I have used and still use to this day with my clientele.
These are primarily from a dietary / nutritional view point, I will address exercise parameters in a subsequent blog.
Protein has 4 calories per gram. Carbohydrates have 3.75 calories per gram and fats have 9 calories per gram. The fact that fats have over double the calorific content of either carbs or proteins – is taken advantage of by the weight loss industry and falsely lead people over the decades in to just dismissing fats as the enemy – this is a big mistake made by a lot of people for a very long time. Fats are something you need to firstly educate yourself on, there are good and bad of course so you clearly need to avoid the bad ones but the good / clean / healthy / essential fats are not just important to know and get – I can assure you they can be your ally on the war with stored body fat – do some research and ensure you are getting sufficient qualities and quantities of the good fats – they will help you to burn stored body fat, they also make food taste delicious, they curb the appetite, they give you noticeable energy which when your dieting is very useful and so on …
Protein consumption is 25% efficient meaning, that when you consume 100 calories from protein, about 25 calories are used in that process, in other words 100 calories come in and only 75 end up! carbohydrate is about 10% efficient so 100 calories consumed would mean you would end up with around 90 calories to still deal with. If your outcome is reduce and burn stored body fat then this cause / effect situation is one you want to take advantage off. This is why protein is classed as being (more) metabolic as you may have heard. If your not already doing this then start trading off carbohydrate calories for protein calories.
The most accurate method of assessing you body weight in a regular home setting is to wake up and use the toilet if need be, strip off to completely naked, step on to the weighing scales ensuring the scales are flat and on a hard / not carpet / surface. Take the average of 3 weighs and record on paper, do this every day for 7 straight days. You will then have 21 readings, look for the consistent average figure – this will be your true body-weight – as close as you will get it. With this you now have a starting point – weigh yourself regularly – not once a month! start a new ritual of doing this more frequently than you maybe have done in the past – look what your trying to do is become more conscious of something that right now you maybe have less conscious awareness of – without that clarity – how can you be empowered. If you don’t know what the effect is – from your actions of exercising and dieting – how would you know to make adjustments or changes – well you wouldn’t – you would just be blind until you checked in. Would you rather take an action to deal with a problem while it was tiny – or wait till it was big?! … you would never drive a car with your eyes closed because if you did you would crash – weighing yourself – is not so different.
Total body weight is not an indicator of health risk by itself – body fat percentage is. Let me give you a simple example – every professional rugby player on earth is technically obese or bordering it and you and I both know theses are very – very strong and fit guys. What does that tell us? that your weight is just a number. What – that – weight – consists of – is the important and relevant data – so again it is body fat volume and percentage that determines health risk to a human being, so it may be prudent for you to get your body fat percentage assessed as a starting point.
High calorie / low nutrient foods such as a pizza or a chocolate bar as examples, will contribute to you gaining body fat stored on your body, conversely high nutrient / low calorie food like a mushroom or an apple for example will contribute to you losing stored body fat. This math and configuration doesn’t exist by chance – nature made it for a reason!!!!! use it! make sure your nutritional program is loaded with high nutrient food that is also low or medium calorie. Avoid any food and liquid that is – I repeat – high calorie – and low nutrient.
Attempting to trick the body by reducing calorific intake will absolutely work short term. Yes. However attempting to continue this as your strategy long term will absolutely not work – your body will then – trick you by taking over and changing the goal posts so to speak. The same actions you took initially that created weight loss – will now not create weight loss even though they are the same actions! so the lesson is that after a certain point – when your weight or shape stops changing – do not just continued to do the same things – you will be banging your head against a wall and it will hurt! Instead understand that your body has re-calibrated the internal settings and either you are going to have to experiment somewhat and be patient or seek the help of a professional or someone who can help you to speed things up with their knowledge.
Without a stimulation to your metabolic rate / metabolism – you will not reduce body fat levels sufficiently. Just reducing calories is NOT a stimulation! stimulation is movement! exercise in all it’s forms – is the number 1 action that will effect fat burning – nutrition is number 2. This is completely back to front for the bulk of the general population who typically wake up one morning and decided for whatever reason to go on a diet – they see diet as the first place to look and the answer to their problem. Reality is that movement is the factor that has the most effect out of the 2, it is not to say nutrition isn’t’ important for weight loss and management because that would be just be misinterpretation – I just want to make it clear that movement has a greater effect on body fat burning then anything you could do with your diet alone. Obviously the best strategy is to combine correct exercise with correct nutrition to maximise the body fat burning.
Body weight management is a different strategy to body weight reduction – do not confuse the 2! Most people are rather proficient at losing weight, at least in part – the challenge the same individuals have is keeping the weight OFF! so time is better spent learning and understanding the management strategy rather than spending the time looking for ‘another’ strategy to do what they can ‘already’ do!
Not consuming a sufficient daily intake of fresh plain water is major factor in causing innumerable problems to a successful weight loss or management program. This has got to be 1 of the simplest – yet non actioned approaches. Why? could be that people fall for the ‘searching for the secret thing or something that has surly got to be complicated and difficult’ to have any effect approach! well, believe it – or not – consuming a large volume of fresh plain water (not drowning your system no, but consuming an abundance, yes) daily, WILL contribute at level 100% to achieve or to maintain a weight loss. Why miss out!
Breakfast – the timing is crucial for correct fat burning. Society is taught to eat and then move / got to work etc… – nothing inherently wrong with that – but if the context is “changing physical tissue structure” ( weight loss) then that action in that context – would minimise or cut fat burning altogether.
The sequence of events (Syntax) is as important as the events themselves, so for correct and maximal fat burning – get up – then move on an empty stomach – then eat. Same volume, same content, but just a different order. Basically you do not want to shut of the fasting state you are naturally in when you awaken – you want to stay there and move to enhance and encourage the burning of fat in the blood and in the stores – breaking the fast / eating breakfast – would completely change the chemistry of the body so that fat is NOT being burned in any appreciable amount.
Look after your 1 and ONLY physical body, it is the means through which you FEEL every emotion and take every ACTION. This vehicle needs to be loved and looked after 🙂