Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss
I've hinted at this many times already...
But if there's one thing that really "grinds my gears" about the health/fitness industry, it's the whole idea of a miracle solution.
Especially a miracle solution that says "if you just cut out [insert demonized food] or take this [insert stimulant fat burner], all your problems will go away".
Whether it's a diet theory such as low-fat, low-carb, or low-calorie, or an easy quick fix such as a "7 day juice cleanse" or "miracle fat loss drug"...we are flat out being lied to.
We're told that if we just do this ONE THING, all our problems will be solved. (You may also realize that everyone has a different opinion on this "one thing", which happens to be suspiciously in line with the product or idea they are selling. Hmm...)
Well, sorry to break it to you, but welcome to reality.
There is no "ONE miracle solution" for weight loss and longevity...and the closest thing to it is not as much a "miracle solution" as it is a series of proven scientific facts (facts that most people are sadly too lazy to simply consider and apply).
The 1st of these proven scientific facts is based on 200+ years of documented research (read: not 5-10 years of non-clinical "research" like most of these fad diets), and is centered around the LAW (not theory) of thermodynamics.
More specifically, it speaks to Parts I and II of the law of thermodynamics, which speak of the all important "energy flux/energy balance equation". Basically:
Energy In = Energy Out + Change in Body Stores
This goes back to the main tenet of thermodynamics, being that energy cannot be created nor destroyed. It can't just disappear out of thin air, and therefore has to show up in one way or another.
In the case of weight loss, the difference between energy intake (food intake) and energy output (movement/exercise/thermic effect of food etc.) equals to the change in bodily energy stores. These energy stores refer to the mass in muscle tissue, body fat, etc.
Long story short, the old mantra of calories in, calories out is right for the most part. But it's very important to keep in mind that there are other factors affecting weight loss, which is why you can't just say "Ok if I burn 500 calories a day, 7 days a week, I will lose a pound per week". (3500 calories burned = 1 pound).
These factors are mostly due to fluctuations in water (which can mask true fat loss), the fact that muscle and fat do not use the same energy (and you never burn only fat on a diet), and that the calorie balance equation is constantly shifting.
The shift in the calorie balance equation is a huge factor. And confusion here is one of the reasons people say "Calories in vs. Calories out is BS" (these people and/or fad diets are wrong.)
Take this hypothetical example. Say you burn 1000 calories a day through dieting and working out, 5-7 days a week. At about 5000-7000 calories burned in the week, you would expect to lose close to 2 pounds per week. And off you go, sticking to your diet and working hard, but alas...the week passes and you've only lost .75 pounds. WTF, you say.
Well here's what likely happened. (This is a well-documented example by the way.) If you worked out so intensely burning 500 calories on some days that you ended up sitting on the couch the rest of the day, and moving less than you would otherwise, you have shifted the calorie balance equation.
You see, the "energy output" side of the equation includes energy burned through exercise (TEA - thermic effect of activity), TEF (thermic effect of food), and RMR/BMR (basal metabolic rate or how many calories you burn just by being awake) but also things like SPA/NEAT (spontaneous physical activity/non-exercise activity thermogenesis). Now if you energy intake went up by 500 for the TEA/thermic effect of activity part due to your workout, but DOWN 250 from the SPA/NEAT which refers to general walking or other non-formal exercise...then your net energy output is now 250.
And with a net energy output of 250, you're essentially burning 1750 calories less per week!!
And that is why your weight loss is less than you would've expected.
So what's the point of all this?
Well. Don't believe the crap that fad diets will tell you about "calories in vs. calories out" being false. It is part of a proven law of thermodynamics, and just because these hotshot health "gurus" don't understand the intricacies of the equation doesn't make it "false". It just makes it a bit more complicated.
And based on what I've just told you, hopefully it's not as complicated anymore. Just keep in mind that you really do have to burn more calories than you take in to lose weight. And don't expect everything to be perfect on your first shot, and don't get discouraged if your "perfect calorie deficit" for the week brings about less weight loss than you expected. Just keep on working at it, and the pounds will fall off in time.
(FYI: To learn more about this, check out Lyle McDonald's Body Recomposition blog. The man knows his stuff.)
Whew. That 1st part was long.
The 2nd part of this not-so-miracle-solution is based on the fact that insulin resistance and inflammation are hands-down the primary causes of nearly all major modern diseases.
The 3rd (and arguably most important) part is based on the fact that people have success on all types of nutrition plans....which means two things:
1) Just demonizing carbs, fat, or protein...or meat, bread, or sugar...or whatever is being
hammered on these days, does NOTHING except confuse us and build up FEAR around a certain food. ("Well so and so diet goo-roo says all carbs are the devil, and every time I try to cut out carbs, I crack after a few days. This means I'll never lose weight! Might as well just give up."...and the cycle continues.)
2) There must be one commonality between all diets, whether the dieter realizes it or not.
This commonality is that every successful diet causes a calorie deficit and pays homage
to the "energy flux/law of thermodynamics" (See The 1st Fact).
To summarize, the closest thing to a "miracle solution" is:
Burn more calories than you take in, without eating so little that you are hungry and destroy your metabolism (and lean muscle tissue) AND take steps to reduce inflammation and insulin resistance for decreased risk of disease, increased fat loss, and a clean, purified body.
Sheesh. I feel like a broken record.
But there really is no way around it!
True health comes from a compressive approach to tackling health problems. It doesn't come from the newest fad diet, and it doesn't come from that fancy new detox plan (I don't care how many celebrities claim they've used it).
Specifically, let's expand on the points from above. And let's expand on the truth behind
nutrition in general and most (fad) diets out there today.
Basically, I'm going to give you the No B.S. Lowdown on the Extreme Fat Loss Formula, and how you can use it to be healthy, fit and sexy for life.
This formula is a plan truly made for the 21st century, at a time when modern advances and traditional lifestyles are coming to a clash.
Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...
Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.
Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.