Is weight loss a level playing field?
The most common thing I hear my clients say is, “It’s not fair, I put on weight just looking at food. My girlfriend (neighbour, husband) eats much more than I do and she/he doesn’t put on weight. I think my metabolism is slow.”
A common weight loss mistake
Firstly, studies show that people underestimate what they actually eat. As in they consume more calories than they recognise AND also overestimate the amount of exercise they do.
If a client undergoes BMR testing, it shows exactly that. The person is consuming many more calories than they realize. Slow metabolism? Not usually.
What not to do
Don’t compare yourself to anyone else! This can only lead to frustration and feeling badly about yourself – not helpful! No one knows another person’s circumstances, medical history, what and how much they eat at other times of the day, or the amount of exercise they do. You may see the huge meal. They may eat nothing else the rest of the day!
It’s not just about weight
Overweight? Type 2 Diabetes? = insulin resistance. Generally speaking the more overweight (we’re talking fat here, not muscle) someone is, the more insulin resistant they may be.
This is important because the higher the insulin resistance, the more insulin your pancreas has to produce to get glucose into your cells for immediate use. Insulin is a fat storing hormone and excess calories are stored as fat. So, the more often you eat or snack and the bigger your meal or snack, the more insulin is produced thus more fat stored.
Overcoming it
An excellent strategy or way of eating that lowers insulin levels, reduces insulin resistance and results in weight loss, is the use of intermittent fasting. The great thing about intermittent fasting is you can choose the method that suits you e.g. 2-Day, 3-Day, Part-Day and you can mix it up.
For example, if you have a big social feasting weekend, you might choose to do a Monday and Thursday Fast that week. The next week you are on holidays and choose the Part-Day regime because hey, you’ll be sleeping in, then walking on the beach, and bingo! Before you know it, lunchtime’s arrived! Dining out that night at your favourite seafood restaurant. Day one done and dusted!
Give yourself an “unfair advantage”
Intermittent Fasting works because you have extended periods of time without food which allows your insulin levels to drop to a level that enables fat stores to be utilised for fuel. Remember, high insulin levels = fat storage. Low insulin levels = use of fat stores for fuel.
To give yourself an “unfair advantage” I advise clients to:
- Choose an intermittent fasting regime that suits them.
- Choose regular exercise that you “love” to keep your lean muscle mass intact as well as your “happy hormones” afloat.
- Get 7 – 9 hours of good sleep each night.
- Reduce stress – meditation, yoga, “power nap”
- Drink plenty of water.
- Avoid artificial sweeteners and added sugars.
- Consume plenty of fibre.
- Keep cool. Don’t overdress or put too many blankets on to sleep.
- Think positively and enjoy life!
Thanks to our SuperExpert Di Munns – an Accredited Practicing Dietitian at Northern Beaches Diabetes & Weight Mgt for sharing these amazing insights with us!