Secrets to Healthy Weight Loss!
People try many different ways to lose weight, but healthy weight loss remains illusive for most. Many people struggle with their weight. Obesity has reached epidemic proportions in North America. The weight loss industry is one of the largest, worth tens of billions of dollars a year!
Where to Begin?
An excellent weight loss primer is the following free report (actually an ebook) written by Warren matthews entitled:
Weight Loss...Easy, Permanent... Natural and Healthy!
There are three main factors that cause weight-gain. First, there is the problem of a
Second, there is a state of insulin and leptin resistance which makes it impossible for the body to lose fat. Thirdly, the body is continues to gain fat due to hormonal problems caused by
. All three of these causes must be addressed in order for healthy weight loss to occur.
The body itself must also sense the need to shed any excess weight that encumbers it. In the hypothalamus region of the brain is a weight regulating mechanism which controls the amount of stored fat. A popular name for this fat control system is the body's
set point or fat thermostat.
The master hormone which controls this "fat thermostat" is leptin. There has been much debate over the existence of such a fat regulating mechanism. However, with the recent discovery of this master hormone, it seems all the more probable. Consider, for example, how stable a person's weight remains over the course of time. Yes, for most people there is
creeping weight gain
, but it has been observed that in the short term a person consumes and burns about the same amount of energy each day. This certainly would explain the tremendous difficulty in achieving healthy weight loss AND preventing weight gain (
Consider this case in point
To create the conditions for healthy weight loss, we must accomplish three things: increase basal metabolism, become insulin and leptin sensitive, and correct hormonal imbalances. The fat set point will lower itself once weight is lost and maintained for a certain time. Once lowered, the set point will make it much more difficult to gain the weight back thus helping us to keep it off. Using a scientific approach we will endeavor to outline a healthy weight loss strategy.
1. Increase Basal Metabolism: This is achieved by increasing our lean muscle mass with resistance training as outlined below. We also increase metabolism by eating according to the
The Diet Protocol
, from which we know the proper distribution of macro-nutrients in an optimal diet. We also know that
are highly satisfying foods. This means that they prevent high blood sugar and insulin levels which in turn signals a reduction in appetite. A reduction in appetite allows the body to use up fat stores for energy.
How Much Protein Should You Consume For Weight Loss?
Normal protein intake is approximately 1 gram for each kilogram of ideal body weight (This is calculated by taking your height in centimetres and subtracting 100. Thus a 6' tall person (183 cm) has an ideal body weight of 83 kg (+/- 10%) and therefore requires 83 grams of protein (+/- 10%)). To lose weight,
Dr. Al Sears
recommends doubling that amount until the desired amount of weight is lost. High protein intake seems to signal your body to burn excess fat by lowering the fat set point.
2. Insulin and Leptin Sensitivity: The main hormones which control body fat levels are leptin and insulin. Leptin is the master hormone produced by the white fat cells and controls many biochemical processes including the activity of the other hormones. Therefore, it is a priority to lower the fasting level of insulin and leptin and to prevent or correct insulin/leptin resistance. This is accomplished by restricting starches and sugars (especially fructose, glucose-fructose and high fructose corn syrup (HFCS) found in virtually all processed foods and drinks).
3. Hormonal Balance: Both males and females tend to become estrogen dominant in our industrialized and toxic environment. In order to reduce the harmful effects of estrogen we must avoid
Estrogen dominance caused by exposure to chemicals which mimic estrogen, consumption of foods high in phyto-estrogens, and lack of testosterone and progesterone, contribute to stubborn fat deposits and a host of health problems.
must be at optimal levels in your bloodstream in order for healthy weight loss to occur.
Supplements For Weight Loss:
There are a myriad of dietary supplements on the market that purport to cause weight loss. Most of them are either dangerous and drug-like, or they are scams based on poor science. We recommend the following supplement protocol for permanent and healthy weight loss:
1. The daily dose of
, a carefully engineered supplement for overall health and wellbeing. It contains 80 plus ingredients that work synergistically to obtain the highest degree of efficacy and allows the body weight to normalize naturally.
2. A daily dose of
Pure Fish Oil
, which provides high quality essential fatty acids to normalize leptin signals to the brain.
3. A daily dose of
Natural Energy Formula
, which contains NZ Bee Pollen and 30 other ingredients to promote increased metabolism, energy usage and appetite control.
Exercise and Weight Loss:
Exercise is often not considered an important part of healthy weight loss. This may have to do with the fact that exercising burns very few calories in comparison to simply eating less. Considering that it takes about twelve hours of walking to burn one pound of fat, it would seem that exercising to "burn" off fat is a doomed strategy! This has lead many to believe that exercising has no role to play for healthy weight loss.
Therefore, to understand the role of exercise we must not concern ourselves with the amount of calories burned during the exercise, but rather the metabolic effects after the exercising session.
Resistance training is the best way to increase lean muscle mass which in turn will raise the resting metabolic rate. That means for every pound of gained lean muscle, the body will consume more calories while at rest. This is exactly the effect we want to achieve. There are basically two types of resistance training. Both are outlined in the
. The first is low intensity of which
or posture is a prime example. Another excellent low intensity exercise is swimming not only because it activates all the core muscle groups but also because it causes a high combustion of glycogen which (ideally) must be replaced by converting excess body fat.
The second type of resistance training is high intensity. Examples of high-intensity exercise would include short interval
, fast biking and sprinting. The concept of high-intensity, short duration training is explained by Dr. Sears in this article on
fat burning exercises.
For healthy weight loss, it is NOT recommended to do medium intensity exercise. This is any type of exercise which raises the heart rate such as fast aerobics and long distance running/jogging, etc. These types of activities will increase inflamation in the body and are rated poor for healthy weight loss since they will actually encourage the body to store fat for the next bout of exercise. Medium intensity exercise actually tips off your body that you are trying to lose weight, and so your body will react negatively to this type of exercise.
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