THE TRUTH ABOUT DIETING & WEIGHT LOSS VS. FAT LOSS.
By Bill Mc Donald
It truly boggles my mind that people are willing to try some new drug or product based on sensational or embellished claims in some periodical that makes a profit from either advertising or from it’s manipulation of the facts to create the “OMG” factor.
Through almost 20 years of experience as a trainer, I have come to realize that there is only one reliable foundational formula for achieving optimal health and an ideal body composition. It is a synergistic effect resultant from: a proper combination of exercise, supportive nutrition, and adequate rest and recovery combined with the proper psychological framework and practice of consistent flexibility; yield= substantial results that last! The true challenge in addressing the overweight/obesity problem in America is not losing the weight; millions of people lose weight on hundreds of different low calorie diet programs and dietary products, but few people can keep the weight off.
Sheer weight loss is easy. Permanent and healthy fat loss is much more challenging. People confuse their desire to lose body fat (thus looking leaner and more fit) with losing weight. Losing weight and losing body fat are two different outcomes.
Before I continue, allow me to make two statements: “You can’t out-train a poor diet.” And “Even a drastic manipulation to your diet alone will not yield lasting results.” A recent study conducted by the NIH (National Institute for Health) verified that approximately 95% of results gained from popular diet programs and dietary products are ephemeral or fail altogether. Translation: the results don’t last! What results most often is a person completely frustrated and hopeless—definitely not good for addressing psychological limitations in the quest for greater health!
Unfortunately, the more times you subject your body to some extreme dietary manipulation, the more difficult it becomes to “lose weight” the next time you try. Interestingly enough, the newest, hottest, most successful diets get even more extreme. The practices of “fasting” and “flushing” your system do have a purpose but it isn’t as a way of life or a monthly ritual.
Society is so fixated on the quickest results with the least amount of effort in the shortest time possible. People claim they are too busy or lack the energy to devote the time necessary to exercise. This makes a prime market for shrewd supplement and pharmaceutical companies, which have huge and effective marketing campaigns, that resonate within the publics’ emotional core—anchor certain beliefs and then bamboozle the reader.
Contrary to the hocus-pocus dietary products du jour, here are some sound weight control and body composition basics:
Weight manipulation boils down to one basic fact, calories in vs. calories out. If you eat more calories than you burn, you gain weight. If you eat fewer calories than you burn you lose weight.
Eat 5-6 small meals a day vs. 2-3 large ones: slightly more calories divided in 5-6 meals will yield greater calorie burning than fewer calories divided into 2-3 meals a day.
A combination of cardio and resistance training yields the greatest fat burning effect!
The most effective method for creating a calorie deficit sufficient to burn fat is a combination of exercise and moderately decreasing the amount of calories you consume.
A pound of muscle and a pound of fat still weigh a pound each but muscle is denser and hence takes up 2/3 less volume! Translation: Same weight but slimmer body.
The structures in the body that convert nutrients into energy are called Mitochondria, Mitochondria are found in greater abundance in tissue that is metabolically active. Muscle is attached to your bone and is responsible for all the movement you do. Fat is a stored fuel source; hence it possesses fewer Mitochondria, which means fat itself burns far fewer calories than muscle. The more muscle you have the higher your metabolism is. I should interject that this is barring any other hormone problems such as a Thyroid insufficiency.
Bottom Line: The true path to a slimmer, fitter, healthier you is hard work and discipline executed through a sound tactical and strategic approach that integrates supportive nutrition with intelligent physical fitness practices. There is no such thing as “quick and easy” but there is such a thing as “cost effective, fun and interesting, and permanent”.
When it comes to health and fitness, the end result is directly proportional to the amount of effort put forth! Pop a pill or do some exercise? You do the math!