3 Basic Weight Loss Principles

This is probably the only time you’ll hear the word Basic and think of it positively - if you’re a millennial, that is… The phrase basic has come to mean terribly ‘plain’ and negatively associates with being ignorant of common sense while ordering pumpkin spice lattes in your UGG boots… For us, here, it’s the fundamental basis as to what we’ll need to succeed in this journey.

It’s all about Balance

The sheer fact that some “diets” restrict eating particular foods or groups of foods in an attempt to promote healthy living and weight loss is insane to me. The average American diet is unbalanced to begin with: heavy on animal foods, processed foods, fried foods, and sweets and light on fruits, vegetables and whole grains.

It’s hard to find a popular diet that doesn’t encourage dieters to consume a variety of fresh, natural plant foods, and thereby support, if not a perfectly balanced diet, then at least a more balanced one.

In Cracking the Metabolic Code, author James LaValle explains how imbalances in the nutritional content can lead to weight gain, and that improving nutrient balance facilitates weight loss. When our bodies ingest sugars, for example, we release adrenal hormones triggering our thyroid glands to slow our metabolism and thus we gain weight. As I’ve stated in previous posts, the average American diet comprises of 18% sugar, while if we simply balanced our meals and ate the proper balance of fruits, veggies, and whole grains, we could reduce that number. Simply paying attention to what you eat will become an effective method to reduce your intake.

Get on your Feet!

The more active you are the more calories you burn. Period. If you increased the amount of time you spent mobile, you would definitely burn more than someone sitting on the couch. That seems like it should be common sense, but it wasn’t long ago that I thought all I had to do was eat right and I could lose 50 lbs. As I write this, I know I sound like a broken record, but it’s truly a BALANCE (ha see what I did there) in order to get to the goal that you want. You have to move.

Also stated previously in How to Boost Your Metabolism

This one I cannot stress enough. The more weights you lift the more muscle you’ll have. The more muscle you have, the easier it is to burn fat – EVEN AT REST. Yes, I said at rest. MyProtein says: “Often when people want to lose weight, they increase cardio and slack on their weight training. This is a big mistake, as maintaining your muscle mass will keep your metabolism strong, even if you are in a calorie deficit which you will be in when dieting.” Even Women’s Health online says that you’ll lose weight either way, but those who lift will convert six pounds of fat into muscle, thus displacing fat and fitting into their clothes better. I’ve never experience a whole body change like I did when I started lifting weights – I weighed the same, but could fit into my high school cheer leading uniform again. So, your answer to “Do you even lift, bruh?” should be “HELL YES”!

 Consistency !!!

Healthy eating is not like a vaccine: one shot and you’re covered for life. It requires a daily, lifelong commitment. Like I said last week, there’s going to be adjustment and maybe even some pitfalls… There is growing evidence that the more consistent you are in your wholesome eating habits, the greater your chances of maintaining a healthy body weight. Even six months into being recently single again and going through all the emotional healing I have (not to mention how I feel like a busted can of biscuits), I’m still maintaining my muscle mass and weight from being – class, let’s say it together – CONSISTENT.

My efforts over the last four years to get this far is so much more important to me than ANYTHING else.

The National Weight Control Registry set an example in their study comprising of several thousand men and women who lost roughly of 66 pounds each and kept the weight off, even six years afterwards. A spokesperson for the NWCR stated the following:

One of our most recent findings is that they do maintain a very consistent eating pattern. Unlike many dieters, they tend to eat the same during the week as on the weekends. The same holds for the holidays versus the rest of the year. They tend to have a consistent eating pattern throughout the year.”