The Most Common Phrases from people who struggle to lose excess weight
I've been working with clients for the past 5 years to help them manage their health and weight permanently. Here are the most common things they say when struggling to lose excess weight:
1. I don’t eat breakfast. If anything I’ll just have a banana.
2. I try not to eat meat.
3. I usually eat a salad for lunch.
4. I skip snacks between meals even when I’m hungry.
5. I run for an hour on the treadmill every day.
6. I tried diets such as weight watchers in the past, and I just end up gaining everything back and then some.
7. I do juice cleanses every month and cannot lose weight.
Explanation of why each of these do not work:
Skipping meals can leave you hungrier, causing you to over eat later in the day. Your body requires a certain amount of calories per day at rest based on your basal metabolic rate which are influenced by your age, gender and weight. Depending on your activity level, you also need to add more calories. If you end up skipping out on a meal like breakfast, you will likely eat more later in the day to compensate. Sometimes this translates to anything that is accessible instead of a planned balanced meal. On the other hand, if you only eat a piece of fruit for breakfast without any healthy fats and protein, your blood sugar can spike and then drop, leaving you hungrier.
Grass-finished meat provides a high quality source of protein. One ounce of animal protein is about 7 grams of protein, so even if you only have 4 ounces at a time, you rack in 28 grams of protein. Meat also provides all essential amino acids that your body needs to build its own proteins. Your body uses protein to build lean body mass (bones, muscle, tissues and skin for example) and to synthesize hormones (insulin and leptin for example), antibodies and neurotransmitters. Protein is also satiating and because it supports muscle, it helps with long term weight management, since muscle is more metabolically active than fat.
While lettuce is very low in calories, it doesn't provide healthy fats or protein. Therefore, what you are adding to the salad makes most of the impact. Salad dressings can have a lot of added sugar, sodium and a lot of other additive ingredients that don't offer much nutrition. Salads can also be very irritating to some people with gut issues and can cause bloating. If you are someone who has stomach issues or IBS, it is always better to eat food that is cooked.
You don't want to get in the habit of ignoring your body's physiological signals. Ghrelin is released when you are physiologically hungry and leptin is the signal your body sends to stop eating. It is good to be in tune with theses hormones. It is good to get in the habit of eating when you are hungry, to avoid overeating later.
While it is great to engage in exercise, you cannot rely only on exercise, as you cannot outrun a bad diet. Additionally, strength training leads to more fat burning post workout than does cardio. There is also such thing as overtraining, which can lead to higher levels of the stress hormone, cortisol which can cause weight gain in the abdominal area and a loss of muscle.
Trendy diets are not sustainable long term. The key is to find something that is suitable and sustainable for you while also providing your body with nourishment.
Juice cleanses only provide carbs, but no protein or healthy fats. While you may lose weight due to a caloric deficit, the weight loss is likely to be muscle/water weight. As soon as you reintroduce food, you will likely regain the weight. You don't need to go on a juice cleanse to detox. Our body is equipped with its own detoxing mechanisms, glutathione, for example, which is a tripeptide, and can be improved with dietary protein and brassica vegetables. Our kidneys and liver also work hard to rid the body of toxins daily. It is always suggested to chew your foods in order to feel more satiated.