Weight Loss Myths and Real Strategies for Long Term Success

I am surely not alone in despising the mainstream meaning of the word "diet." It implies subjecting our bodies and minds to some sort of short-term deprivation in order to reach a desired goal. It is typically thought of with disdain, but something that can be endured because we know it will be over at some point. You can obviously sense my opinion on the matter! This "diet" model simply does not work!! I say this not only having read tons of research and undergone formal education, but through personal experience, too! Sure, maybe we will lose some weight in the short term if we vastly restrict our calories, cut out major food groups, do a drastic detox/cleanse, etc...but afterwards we almost always gain the weight back, and then some. Why? For multiple reasons, including slowing down and doing permanent damage to our metabolism, depriving our bodies of nutrients so we physically and mentally crave foods and then go crazy (binge), and never learn how to change our way of eating for the long term that will permanently sustain weight loss.

#1 Weight Loss Myth


If you follow my blog, you already know this: sources of dietary fat do not make us fat. Well, trans-fats (hydrogenated) will certainly make us fat, but real, good sources of fats will actually help us lose weight. We are a culture obsessed with low/no fat foods, yet according to the Journal of the American Medical Association in an October 2002 study, 64% of Americans are overweight. Healthy fats (see previous blog for more details) like olive oil, coconut in all forms, nuts, seeds, and avocados are essential to weight loss. Medium chain fatty acids (like those found in coconut oil) increase our metabolism according to Mary Enig and Sally Fallon in their book Eat Fat Lose Fat. They go on to say:

"Instead of resulting in weight loss as promised, eating a low-fat diet can spark food cravings that lead to overeating. Instead of making you healthy, avoiding healthy fats can actually undermine your health because you need fats for countless bodily functions...rich, delicious foods are nature's gift to us, in contract to processed foods, the creations of the food industry."


The Law of Thermodynamics


Thermodynamics is the study of the inter-relation between heat, work, and the internal energy of a system. What this boils down to for weight loss, is that you have to burn more calories than you take in, plain and simple. However, many people (including conventionally trained nutrition professionals) stand by the theory that a calorie, is a calorie, is a calorie. As long as you're burning it, you'll lose weight (hey just look at the genius who did the twinkie diet! Hmm...I'd like to check back with him in a year, if he's still alive and able to talk).

Yes, of course scientifically this holds true that we cannot eat more calories than we burn and expect to lose weight. But eating certain foods will increase our metabolic rate and our level of satiety (we will feel full), therefore promoting further weight loss. Enig and Fallon give some examples of symptoms you may be experiencing that are indicators of nutrient deficiencies in your body that lead to over-eating and sluggish metabolism:

• Weight slowly creeping up
• Can't lose that last 5-10 pounds no matter what
• Low energy
• Feeling hungry even after a meal
• Craving fried, sweet foods
• Experiencing an energy crash mid-afternoon
• Feeling too fatigued to exercise

These are most likely signs that your diet is not only deficient in fat, but therefore deficient in essential nutrients. Your body, via these symptoms, is trying to tell you something, but because we have come to fear eating real foods, we ignore it and blame ourselves for not having the will-power to stick to a diet.

Blood Sugar Regulation

One of the most essential parts to successful weight loss is blood sugar regulation. When our blood sugar drops, we become ravenously hungry and are much less likely to discern between healthy and non-healthy foods. If we eat at regular intervals throughout the day, and include healthy proteins and fats in each of these meals/snacks, our bodies are able to sustain energy throughout the day never getting to that famished point. Foods that will cause more dramatic crashes in blood sugar include starchy, high carb foods (even whole grains, to a certain extent), but particularly refined carbs and sugar. That is why eating a breakfast high in protein and good fat (eggs and organic bacon/sausage, for example), will set you off on the right foot for the day to come.

Tips and Tricks

While there is no secret trick to magically lose weight, here are some pointers:

• Getting enough good quality protein (20 grams of protein/meal for an average, healthy adult)
• Avoiding inflammatory foods like: soy, refined carbs (including processed "whole wheat" bread), sugary foods
• Supplementing with 2-3 tbsp/day of coconut oil (however you want to take it, I like melting it throughout the day in herbal tea, about 20 minutes before a meal). 
• Lowering stress! Stress produces excess cortisol, which increases insulin resistance. Cortisol is the hormone that gives us that "spare time" layer of fat around our abdomen. This includes getting adequate sleep.
• Exercise is key, but not too much. Excess exercise, especially cardio, can actually increase your cortisol levels, leading to weight gain.
• Examine toxicity. If you suspect weight loss resistance, it might be a toxic load issue (think environmental toxins like mercury, lead, arsenic, etc). There is a great hair analysis that can test for heavy metal toxicity, which certainly works against weight loss.
• Making sure your Omega 3:6 ratios are in line. Most Americans are deficient in Omega 3 fatty acids (the kind found in cold water fish), and too high in inflammatory Omega 6's (found in vegetable oils like canola). Omega 3's boost the bodies fat burning capacity, so consider including more wild fish in your diet (see the environmental defense fund's guide to safe fish choices: http://www.edf.org/page.cfm?tagID=1521), or if you will not/cannot eat 3 servings of fish/wk, supplementing with a fermented cod liver oil may be a good choice for you. Green Pastures is a great brand and can be purchased online.

Lastly...

These are just a few of many tips that can help you achieve your weight loss goals. Really the most important step is developing an individualized plan that will work for your lifestyle, including both diet and exercise. If you have further questions, or wish to work with me one on one to talk more about how to do this, please contact me directly!

Suggested Readings

Eat Fat Lose Fat, Sally Fallon and Mary Enig

The End of Overeating: Taking Control of the Insatiable American Appetite, David Kessler, M.D.