There is an alarming statistic that has been around since the late 1950’s that is still relevant today. “95% of all dieters will regain the weight they lost within a year”. We would like to believe things have changed since then but, unfortunately, it’s gotten worse. There are reasons for this and I’m going to give some insight as to why this happens and what we can do to prevent the cycle of weight gain and weight loss. Better yet I’m going to lay out exactly how to change this going forward to never repeat this cycle and conquer your goals for life.
Before I break it all down understand this scary fact. The diet industry alone accounts for 33 Ba..Ba…Ba..Billion dollars in annual sales every year and that number keeps growing. Now if these programs were meant for long term results and success that staggering number would keep going down and there would be a ton of these programs out of business. These companies that have huge marketing budgets and insane before and after pics success is predicated on you as a return customer. They play on your emotions and use marketing techniques that are flat out lies to rob you of your money and after it all you end up where you started.
One little tidbit you might find interesting. Do you realize that almost 100% of those before and after pictures that are used to sell these programs are taken the same day. That will be another topic for another blog post in the future of the crazy amount of deception in this industry.
Now what you you’re here for.
WHY DIET’S, DIET PROGRAMS, OR DIET SYSTEMS DON’T WORK
- Something that happens very quickly when following such strict guidelines of a diet is at the neurological level. When you deprive yourself of foods you’ve become accustomed to over the years you start to notice and obsess about those very foods you always crave. Your brain becomes over responsive so the foods your trying to resist become harder and harder to resist and stay away from.
- Your bodies hormones will be shot out of whack. The hormones that make you feel full over time will decrease and vise versa the hormones that make you feel hungry will increase dramatically. So basically, your more likely to feel hungry and less likely to feel full. Your body needs fuel and must eat and when it’s hungry it will only attack and feed on your muscles as a fuel source.
- Another biological change that is important to understand is that dieting plays a huge role in affecting your metabolic rate. Your fat burning metabolism slows down. Your body adapts to running itself on fewer calories over time which means it will store what it does not use as glucose (Fat Cells) which is 100% the opposite of what your trying to do.
- Diet programs are filled with the very thing we know now in 2018 that are extremely bad for your health and longevity as a human. People nowadays have become aware of the extreme dangerous of processed foods and what they do to you internally. They have been linked to so many deceases and health issues it’s staggering. On top of that processed foods have no nutrient values as they lack essential vitamins and minerals. This may seem out of place the topic of processed foods and diet plans but just wait. Did you know that those shakes, pills, powders, bars, and foods you tear open heat up and consume are all processed. Do not be fooled by some in shape person selling this bullshit to you that it’s a viable and healthy option. It’s all garbage and by consuming these products you are literally taking time off your life. A bold statement but it’s 100% fact.
- And the big mic drop.. Final point and a very important one. Diet’s are not a sustainable option long term. A diet tells you “eat this, and don’t eat that” without any explanation as to why that is. These foods they tell you to eat are very low caloric foods then will diminish your energy levels and health overall. The reason people fall for it time and time again is we want so badly in this superficial world to change our external selves, but if you have no understanding of human biology or evolution as humans and what we ate to survive over the years it’s easy to be fooled because you want that external change so badly your willing to do whatever it takes. One thing to understand is being content with yourself has nothing to do with how you look externally. That is a life long battle you will never win, and it will only affect your mental state. So, its so important to take the time to find out what healthy options are, why our bodies require them, and why should we be eating them. Educating yourself is key for success of change in any form.
Now onto the good and healthy stuff. Here are some steps you can take to create sustainable change.
- Avoid processed foods. You should have a good understanding of what your putting in your body. Anything with lots of sugar, refined grains, hydrogenated oils, trans fats and long ingredient lists you can’t pronounce are all red flags. Things to look out for on labels include; Artificial Flavors, Fructose, Corn syrup, Modified milk ingredients, Artificial colouring, Acesulfame-K, Sucralose, Aspartame, Nitrates / Nitrites, MSG (Monosodium Glutamate), BHA (Butylated hydoxyaisole), Potassium sorbate, Corn, Soy, Soy lecithin, Canola oil, Enriched flour, and that’s just naming a few. I could not be more truthful in telling you that these ingredients are toxic, and some are used as insect repellents and industrial cleaners and products. And we put these substances in our bodies multiple times a day. They are all linked to disease, obesity, and mental health issues. Important to note that if your purchasing pre-cooked meat in a box in the freezer isle that it Falls into this category. Its made with crude protein that I won’t even discuss what your consuming as it will have yourself hanging your head in the toilet. The same goes for fast foods even if they use clever marketing schemes that claim the meat is used without hormones etc.. Its not what you think your eating.
- Limit added sugar. The average daily consumption for healthy adults should be no more then 6 teaspoons a day of sugar while us Canadians on average consume 28 teaspoons a day and that’s being generous. Even in foods we deem healthy like yogurt for say unless its plain its filled with either ingredients like artificial sugars above or packed with added sugar for flavour which both have negative consequences. If you have a sweet tooth, then eat raw fruits or dark chocolate as they come packed with fiber and antioxidants to help blunt the effect of sugar on insulin. They also deliver nutrients, so you are not just getting empty sugary calories. Be aware that too much fruit or dark chocolate though will have the same effects as eating spoonful’s of sugar as your body does not know the difference between naturally occurring or bad sugars.
- Eat a variety of fresh vegetables. Vegetables have a ton of nutrients and fiber and are a safe carbohydrate source. Eat them often and as much as you want.
- Eat lots of healthy fats and proteins. Contrary to popular belief these delicious foods; Meats, Nuts (not cashews), cheese, eggs, dark chocolate, avocados, and things that make our foods even more delicious like; butter, crème, olive oil, and coconut oil all have insane benefits like: More muscle, Easier fat loss, Better body composition, Improves brain function and mood, Better reproductive health, Stronger bones and less chance of osteoporosis, Builds a stronger immune system, Better skin and eye health, Reduces heart disease risk and, Reduces cancer risk. Now is that not a HUGE RED FLAG that Mr. Dr is going to tell you the opposite of the information I just laid out about meat and fats. Medicine is a BIG BUSINESS and their success is based on you being ill and a return customer. This information is readily available in 1000s of peer reviewed studies. The information is out there so take an hour and read. If you can’t take time to read a few articles to live longer and prevent disease, then it’s all on you. Just because a man in a lab coat tells you something does not make it fact. Drs are not nutritionist. Think of it this way. If you go to the hospital with high blood pressure or your pre-diabetic what happens? They never ask you what your eating at home they just take out their nice little note pad and write you a prescription and collect OHIP money. When its as simple as making a few lifestyle changes to make all your suffering go away. It’s a hot topic for me. I want everyone to live healthy and content so do your research.
- Drink plenty of water
- Eat every three hours throughout the day
- No carbs after supper
A sample guideline on how to put it all together would be like this:
WAKE UP (Empty Stomach)
- LARGE GLASS OF WATER
- ½ A LEMON SQUEEZED INTO HOT WATER (Cell regeneration and Fat loss benefits)
Meal 1: (SAMPLE)
- WOULD CONSIST OF PROTEIN, FAT, AND LOW GLYCEMIC CARBOHYDRATE
EGGS, OATMEAL (REAL OATS) WITH CINNAMON AND NUTS
SNACK 1:
- WOULD CONSIST OF FAT, AND PROTEIN
GREEK YOGURT
MEAL 2:
- WOULD CONSIST OF PROTEIN, FAT, AND CARBOHYDRATE
CHICKEN, SALAD (LOTS OF GREENS), AND DARK CHOCOLATE
SNACK 2:
- WOULD CONSIST OF FAT, AND PROTEIN
LARGE HANDFUL OF ALMONDS
MEAL 3:
- WOULD CONSIST OF PROTEIN, FAT, AND A LOW GLYCEMIC CARBOHYDRATE
FISH, RICE, AND VEGTABLES
SNACK 3:
- WOULD CONSIST OF FAT, AND PROTEIN
AVOCADO
SNACK 4: (IF HUNGRY)
- WOULD CONSIST OF FAT, AND PROTEIN
A FEW SLICES OF CHEESE (LOOK AT INGREDIENTS AS MENTIONED ABOVE)
**This is just a sample guideline. Don’t look at the specific foods but the content and when you eat them. There are a ton of options in the breakdown of when you should eat certain choices, but this is a great outline to help burn fat and build muscle**
If you have any addition questions please feel free to email me and I will respond when I have a chance
-Coach O’Shaughnessy
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