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Health – Weight Loss Myths and Realities
Weight loss is at least a $100 billion industry with a double digit growth rate. That’s why EVERYONE would love to have a piece of it – doctors, pharmaceutical companies, nutritionists, authors, supplement companies, food companies, gyms, exercise equipment, shoes – every aspect of lifestyle can play in this market. and their messages. Where are you going and who are you listening to? How do you maintain the style and body shape that suits you?
If you are a person concerned about your current body shape, this essay will be extremely helpful – if you are not currently concerned about your body shape, use it to help others make wise personal choices and 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’re not alone
North America has a problem and the world at large has a growing problem – weight management. Baby boomers (post WWII) and subsequent generations are at a unique confluence – a highly mobile industrialized society with extremely expensive, highly processed but nutritionally deficient foods served in large quantities with an emphasis on speed of preparation.
This has resulted in the following conditions across the country
- 65% of the population is overweight.
- 33% of children are obese or at risk
What’s so amazing is that this is just the tip of the iceberg; over the past two generations, diseases related to weight management have exploded in all age groups.
- Type 2 diabetes
- acid reflux
- Arterial pressure
These conditions are at the heart of the current health care crisis in the country and they are lifestyle issues and are all moderately to extremely controllable by the individual. Example: 70% of all deaths in the United States are due to heart disease, cancer or stroke and these deaths are diet-related.
Why are you gaining weight
Let’s demystify weight management. In general, it is quite simple, but in particular, everyone must customize a program according to their needs. This isn’t a cop – 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 it (ex: grapefruit diet) – so you’re on a roller coaster; second, most programs are unsupported – people lose, maintain or gain weight better if they have a support system, usually a trainer they can talk to – not friends or your partner/spouse. Third, the person is really not serious. Real and lasting results take time – talking is cheap. An ounce of commitment is better than a pound of promises – stick to it!
You’re eating healthy now and can’t lose weight – watch what you eat (be honest). Example of low fat yogurt. While the term “low” is relative, anything that says low fat means high in sugars and vice versa or have salads, ever see someone have a salad and then put a ton of dressing on it or the person who gets a burger and fries and then has a Diet Coke to “cut” the calories – the list goes on. This is what a good meal plan looks like:
What the body needs…American diet…Nutritional diet
- Salt… High… Low
- Fiber… Low… High
Here’s the math on why we all gain weight. Under the American regime average number of calories consumed daily = 4000. The average number of calories needed to maintain the body = 2000. Net waist circumference growth per day = 2,000 calories. WOW!
This does not take into account the effect of the lower nutritional value of those calories you take in when processing food. Example: The pasteurization process that milk goes through kills all good and bad bacteria. By killing the good bacteria, they destroy most of the nutritional value and flavor of the milk. A slightly lower temperature would kill the bad and leave the good, but it’s a bit more expensive, so dairy processors don’t use it. You can’t tell me that an off-season greenhouse tomato tastes like a tomato fresh off the vine. “Organic” or otherwise makes no difference. It’s the treatment.
weight loss myths
When it comes to losing weight, we all have our own stories – let’s review the BIG myths:
- It’s all about calories – NOPE. Unhealthy weight loss is all about calories. Healthy weight loss is about nutrition. You need fewer calories relative to the amount of activity you have, BUT it needs to be balanced or you’ll be hungry all the time and cheating. Also, don’t fall for those advertisements of eating packaged food and getting ripped abs – it’s not going to happen.
- It’s all about exercise – NOPE. Exercise is a supplement and not a substitute for fewer calories. Exercise is for toning and shaping muscles and that takes a LOT of exercise to burn calories. Don’t fall for the equipment commercials that tell you that 20 minutes a day of routine training will get you those muscles – requires lots of exercise with the right diet, usually much higher in lean protein.
- I can’t lose weight Myth – YES YOU CAN. EVERYONE can lose weight here are the reasons people don’t have long-term success – cheating, not enough water/detox, and too many bad calories
You now know the extent of the problem and you are not the only one fighting 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 make good choices that fit your lifestyle.
- Healthy/can maintain weight loss = good nutrition
- Faster loss = exercise
- Tone and form = more exercise
Good nutrition – your choice – your results
Refined/simple carbohydrates: sugars, white breads, rice and pasta, fruit juices and white potatoes. High Hunger Control But only lasts 10 minutes – that’s what produces constant cravings.
Complex carbohydrates: Fruits, vegetables. and whole grains (whole grain oatmeal, brown rice, whole wheat pasta and bread). Produces weak hunger control that lasts 30-60 minutes.
Lean protein: Chicken, fish, lean beef, egg whites and soy products. Medium hunger control for 2-3 hours
Complex carbohydrates + lean proteins: meal replacement shakes, balanced meals and balanced snacks. High hunger control that lasts more than 3 hours. IT’S THE BEST.
Find what works for you. REMEMBER that you don’t have to be content with yourself, you are just who you are and accept personal responsibility for the choices you decide to make.
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