I want to lose weight
You’re a bit overweight, and feeling a little down on yourself. The first thing you think to change about yourself is your weight. But is that the best way to describe what you’re looking to achieve?
What’s the issue with weight loss?
Easy: the way we phrase of “weight loss” doesn’t specify what type of tissue is being lost. People always want to lose FAT, and the fat loss leads to a reduction in bodyweight. Weight loss can be anything. You can go to the toilet and achieve weight loss.
We prefer the term:
This came about because of the frequently asked question:
“What should I eat when I am are fat and am lifting heavy weights?”
The easy answer is – Eat so you’re not fat anymore.
The helpful answer – If you are fat, you need to DIET.
That means eating in a caloric deficit, for what is likely to be an extended period of time. This answer never really changes. In thousands of studies going back decades, the ONLY path to fat loss has been creating an energy deficit within the metabolism by eating less than you daily average calorie expenditure.
There are effective and not so effective ways to do this.
Crash dieting, low protein diets, starvation diets, and anything else that promotes rapid effects are not effective.
Biology is slow to change. You cannot force weight/fat off and expect it to stay off. Not when you’ve conditioned and trained your entire physiology for years and years to be obese.
So you must take a slower approach. This is not an overnight fix.
- Low carbohydrate intake – it improves insulin sensitivity and a multitude of other health markers
- Exercise – it improves 10,000 things and fixes the damage you’ve done to yourself
- Higher protein and fat intake-these types of diets have greater levels of satiety, and are easier to maintain and adjust long term
- Understanding that you do not diet forever. You go low calorie, you maintain, you go low calorie, you maintain -this takes as long as it takes
Aim to reduce your bodyfat. This will also have the mythical ‘toning’ event.