Weight Loss
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The Permanent Weight Loss Formula

Lesson 7

Permanent weight loss is a journey, not a destination... It is a daily conscious decision to make healthy choices.

Now that you are aware of the negative side effects of crash dieting and the positive side effects of a lifestyle change, you are ready to ditch the diet mindset and begin a new lifestyle.

HOW ABOUT MAKING HABIT CHANGES AND NOT WEIGHT LOSS YOUR GOAL?

  • Instead of focusing on the weight, you are focusing on your mindset. 
  • Another temporary diet versus a new lifestyle.
  • Diets are temporary but lifestyle changes are permanent

How Empowering Is This?

In essence, this means that you will no longer be starting, and restarting and restarting a new diet. You will instead begin to make profound eating and lifestyle changes, even if you start small, like eliminating soda.

Now, keep in mind that when you make profound changes in your eating habits (more on these below) you will lose weight and keep it off. It’s really that simple.

Most important you will NEVER have to diet again, you can just live!

By investing in a lifestyle change, you are making the decision for better health and an overall better life.

Healthy and permanent weight loss is not another "diet", but a way of life that includes profound diet and exercise habit changes.

Getting Started

Stop using the term 'Diet' and start using the term 'Lifestyle'

You are ready to change your life, and there are important and useful facts to know in this new path. These key aspects will aid you in losing weight gradually and keeping it off for good. 

Calories In - Calories Out

Calories in – calories out

This simple formula allows your body to make the adjustments it needs to lose weight naturally and more importantly, gradually. 

The Centers For Disease Control state that evidence falls in favor of lower and more gradual weight loss in keeping the weight off. 

This method of weight management focuses on healthy weight loss instead of fast weight loss. 

The rule of thumb is to burn more calories than you eat, so whatever calories come in must also come out or be expended through the use of energy. 

The formula:

1 pound = 3,500 calories 

To lose 1 pound of week: reduce caloric intake by 500 calories per day; to lose 2 pounds a week: reduce caloric intake by 1000 calories per day.

  1. Take calories in through eating healthier
  2. Burn calories out through exercise and being active
  3. Create a deficit

The amount of calories need daily will vary from person to person and depend on your age, weight, and activity level.

 This means that someone who works out an hour every day will be able to eat more calories than someone who is sedentary.

There are plenty of online calculators to help you figure out your perfect number.

What is Healthy Eating

You may agree that eating healthier is the only way to go. However, what exactly does it mean to “eat healthy”? Obviously, portion control is crucial. However, it also means to eat clean. Clean eating means eating whole real food, such as vegetables, eggs, lean meats, fruits and whole grains.

Whole food is food that is unprocessed and eaten in its natural state, for example:

  • An apple is a whole food, but apple pie is not.
  • A chicken breast is whole food, but chicken tenders are not
  • Grilled cod is whole food, fish sticks are not

Whole food provides you essential nutrients to nutrify your body and eliminates any unnecessary additives and calories that make up processed food. 

For a balanced eating plan to be successful, you need to:

  • Eat plenty of vegetables
  • Enjoy healthy fats, like avocados, nuts, and olive oil
  • Eat whole grains in moderation
  • Eat protein which includes lean meat, fish, poultry, eggs and soy alternatives
  • Include low or nonfat dairy - milk, yogurt, cheese or alternatives
  • Drink plenty of water
  • Limit plenty of water
  • Limit saturated fat and avoid all trans fat
  • Limit your alcohol intake
  • Reduce sugar as much as possible, this also means eating low sugar fruits like berries in moderation
  • Reduce processed food

Reasons To Choose Clean Whole Food

You may be thinking that if the formula for weight loss is calories in calories out, then what’s the difference what you eat. 

Real whole food such as fresh vegetables, lean protein, and whole grains are nutrient dense foods that provide your body with energy, support internal body process and allow you to eat clean.

Junk food and processed food is filled with empty calories that offer no such nutritional value. One of the key motivational aspects of reaching your goal weight and staying there is that you feel good, as well as look good. Eating clean ensures this, while eating junk food will only drag you down and interfere with healthy digestion.

How Science Determines Calorie Counts In Food 

One method for determine the calorie count of a food is called a bomb calorimeter, where the food is placed into a sealed container with water at normal atmospheric pressure. Then electrical energy is used to burn the food, once burned completely scientists measure the temperature of the water to determine calorie count. 

Another method of determining the caloric count of a food is the Atwater System, where specific counts of calories are broken down within a food based on their sources, including, carbs, and fats. Reference tables are used to determine the energy density of the food.

Calorie Counts

  • Protein: 4 kilocalories per gram
  • Carbs: 4 kilocalories per gram
  • Fats: 9 kilocalories per gram
  • Alocohol: 7 kilocalories per gram

How The Body Uses Calories

One of the issues with using the bomb calorimeter method is our bodies do not always use or “burns” every calorie it takes in. 

Fiber is a good example, where the insoluble fiber is not fully digested, and so those calories aren’t truly absorbed and you actually consume less than what you’d expect based on the count. By the way, this is a great reason to eat high fiber foods. 

Neither the bomb calorimeter nor the Atwater System is truly accurate, as they do not measure the digestibility of or the degree of absorption in food, but it is actually the specific food source of those calories that determines how the body processes them

Not All Calories Are Equal

Calories are NOT created equal as the exact same amount of calories from two different types of food yield completely different biological effects in the body.

Soda Versus Kale

Is 182 calories worth of soda the same as 182 calories worth of kale?

  • 182 calories in a 22 ounce portion of soda
  • 44 grams of sugar
  • And no other nutrients

Soda is a carbohydrate and once inside your body the sugar from the soda will be quickly absorbed causing a rush of sugar to your blood stream and a subsequent spike in blood glucose levels. Other adverse chemical reactions in the body will take place, including the storage of belly fat, and increases in bad cholesterol.

Since soda or any sugar is an insulin trigger, that flood of insulin blocks the appetite controlling hormone leptin, which registers satiation, and when leptin is blocked this leads to overeating, and out of control cravings for junk food leading to a never-ending cycle of unhealthy eating with cravings that are never truly satisfied.   

Additionally, soda affects the appetite hormone ghrelin that sends a signal in the body when it has received food, and since soda is not registered as food, just the empty sugar calories, this leads to increased hunger, and no true satisfaction. 

If that’s not enough, any sugar that is not used for energy will be stored as fat. Notice that soda offers absolutely no nutritional value.

What About The Kale?

  • 33 Calories per 1 cup; (182 calories =5 cups)
  • Potassium
  • Protein
  • Vitamin A
  • Calcium 
  • Iron
  • Fiber
  • Vitamin C
  • Vitamin B-6
  • Magnesium 
  • Key antioxidants

Kale is also a carboxylate but unlike the soda, kale will digest slowly in the body, will not cause sugar spikes, and provides a wide array of nutrients helping to heal and energize the body and prevent chronic disease.

None of the calories form kale will turn to fat, even if you ate the whole 5 cups or even 10 cups, so unlike the soda it will never contribute to weight gain. 

Kale’s nutritional profile and fiber will satisfy hunger, and never cause out of control cravings for junk food.

Essential nutrients, like potassium, protein, iron, vitamin D, and magnesium, heal the body, unlike the soda that wreaks havoc and causes harm. 

Keep in mind the above applies when comparing all other empty calorie foods, like cookies, and French fries to all non-starchy vegetables, proteins, and whole grains.

One study evaluated the correlation between sugar and calories to risks for type 2 diabetes, and concluded that the addition of an extra 150 calories a day hardly increased the risk for the disease, but when those calories came from soda the risk increased by 700%.

Eat More

To equal the same amount of calories as the 22-ounce soda, you would need to eat 5 cups of kale, and this applies to all vegetables and other junk foods, so think about how much more food you can actually eat when choosing quality food?

Your Best Choices

  • Eat foods that are slow to digest, like high fiber vegetables, lean meats and eggs
  • High fiber food supports weight loss and weight management. Plant foods are great sources of indigestible fiber that’s calories don’t count because that fiber is not absorbed in the body. Eat lots of vegetables, and low sugar high fiber fruits like berries
  • Protein foods, such as fish, meat, chicken and turkey have no fiber so they will count more than vegetables and should be eaten in smaller portions
  • Healthy fats, such as nuts, avocado and olive oil are necessary for optimal health, since they are high in calories, they should be moderated and eaten in the smallest portions as compared to protein and vegetables
  • Eat real whole food, this means nothing boxed or made in a factory. Shop the periphery of the super market, in the produce, meat, and dairy aisles
  • Moderate the simple sugars, such as junk food, cookies, cakes, and processed food and this also means eating fruit in moderation since it is high in sugar

As you can see, not all calories are created equal, and changing eating habits to
reflect the above considerations will allow you to reach your weight loss goal and stay there.

Profound Changes In Eating Habits

It is important to understand that as you choose wisely your eating habits will change. These profound changes in your eating habits are most important to your new lifestyle. 

A single patty cheeseburger contains roughly 303 calories. A veggie burger contains roughly 124 calories. That makes for a 179 calorie difference within your day. This is a profound change without giving your taste buds a break. If you eliminate the cheese from that burger, you will save about 80 calories.

If you drink soda every day, you can save a whopping 1,050 calories each week by simply cutting out just one can from your day.

If you substitute vegetables for potatoes or French fries in at least 1 meal per day, you will save more than 800 calories a week, and will begin to change your taste towards healthier choices.

Evaluate what you eat each day, write it down, and begin to choose healthier options. Start small if you must, but keep going until you reach your goal.

These types of profound but small changes will result in weight loss and a strengthening of your self-confidence and empower you to continue making smart decisions to keep you on your path.

Make smart choices, do your research, and fill your plate with real whole food.

Remember: you are making habit changes instead of weight loss your goal

Portion Control

Do you know how little food it can take to actually satisfy the average man or woman in one sitting? Notice the term “satisfy” and not stuffed. Often the problem is that people do not take the time to allow the brain to register satiety. 

Eating to satisfaction and not to feeling stuffed is a key habit change towards the healthy.

Obviously, the more food you eat, the more calories you take in. Portion control is necessary for healthy eating and permanent weight loss. 

In general, we eat more food than we actually need without even knowing it. Take a restaurant plate for example, typically the portions they serve equal 4 or 5 times what any person should actually eat in one sitting.

The average human stomach can hold about 4 liters of volume, but satiety is not felt by the mind as a result of the stomach being full. Instead, it is registered by the brain as a reaction to chemicals released when you put food or drink in your stomach, a process that takes place in the hypothalamus and takes about 15 to 20 minutes to complete. 

It takes around 20 minutes for you to feel full after a meal. 

With portion control, you may feel a bit hungry at first. However, you may be surprised to learn that after 20 minutes, you are actually very full and from a very small amount of food! 

It will take a little bit of time for your body and mind to adjust to portion control. However, once it does, you can greatly reduce you caloric intake daily because you will see that you need much less food to feel satisfied. 

This is why it is important to eat slowly, chew every bite really well, and allow yourself the time to feel satisfied.

Satisfied means satisfied, not stuffed. What happens in the body when you overeat? 

When you eat more food than the body needs in one single session, the rest is stored as fat. If you regularly eat more calories than you burn, those are stored as fat.

THIS IS WHY IT IS RECOMMENDED TO EAT VERY SMALL MEALS EVERY 3 HOURS

This is how bodybuilders and gym enthusiasts eat because they want to keep their metabolism soaring, and to keep low levels of body fat.

Try it and you will be amazed at how little food you actually need to be satisfied at each meal. 

Set your phone alarm and eat a small meal that consists of
a protein, carb and a healthy fat every 3 hours

Remember, you can eat again in 3 hours, or if you feel genuine hunger sooner, you can go ahead and have another small meal. Be sure to choose a variety of whole real food and stick with it. 

You will soon start to notice that the food you eat is being burned by your body quickly, as your metabolism is constantly stimulated, you will have more energy, and you will lose weight, but again...

Do not focus on weight loss; focus on setting the habit of eating small meals every three hours

Portion control mixed with calories in and calories out will allow you to manage your weight instead of just losing it. Instead of losing, you will gain a new way of living.

Getting In Touch With Your Body

One of the reasons that people overeat is that we perceive we need more food than we actually need. This is a psychological perception that we need to change, and this can only be achieved through practice and the realization that we don’t have to eat so much to be satisfied.

When mastering portion control it is important to get in touch with your body, and learn to really listen to what is happening inside of it. Take a few moments each morning, when you typically should be hungry and pay attention to how you feel. 

Eat a small meal slowly and allow 20 minutes to pass and notice how it feels to be satisfied, then eat a large meal until you are stuffed and notice how you feel then, realize the differences. 

Setting The Habit

Use these findings to help manage portions and to feel satisfied with eating less. Soon, you will realize that you actually need much less food to feel satisfied and so your belief system will have changed and that will solidify the all-important habit change of eating smaller portions.

What Are Healthy Portions: Create Your Plate

Portion Control For Permanent Weight Loss

Moderation

Moderation is a compromise and not a sacrifice!

You have heard the saying that everything is good in moderation and it’s never more true than when it comes to food. 

Lifestyle change means you can make choices, you are empowered, and you are not deprived.

 In order to learn moderation, you must learn self-control. Through practicing portion control, you will learn how to use this to your advantage. 

For instance, if you are going from drinking six soft drinks a day to replacing three of those with water, you are on the right track. Even though that may still be over the daily limit, you are acting on moderation. 

When you are ready to go deeper, you can start dropping more. One soft drink a day is much better in contrast to six. 

Moderation means:

  • Two bites of a donut instead of 3 donuts
  • 2 bites of cake instead of 1 or 2 slices
  • A cookie on occasion instead of 6 every day
  • 1 slice of pizza a week, instead of 3 slices in one sitting
  • ½ cup of ice cream on game day versus 1/2 a tub every weekend
  • ¼ cup of mashed potatoes with your dinner, instead of 1 or more cups
  • ½ a biscuit instead of 3 with dinner 

Remember, you are on a path to weight management and a lifestyle change, not a crash diet. It does not have to nor should it happen in a day. 

Moderation is a learned skill that is mastered through mindful action.

Resetting your mindset away from dieting and towards lifestyle change is a gradual process of learning and practicing, it is an ongoing process, one day at a time for the reat of your life.

Stabilizing Blood Sugar 

It is also important to understand the way your body’s blood sugar works. When you have excess glucose in the blood stream that is 5 grams or more and you consume more carbohydrates such as sugars and starches (potatoes, rice or bread) than what the body immediately needs it produces insulin, which is either it is used immediately for energy, or if there is too much of it is converted to glycogen by the liver and stored as fat. 

Your blood sugar must stay regulated to properly aid in healthy weight management

In order to regulate blood sugars it is important to eat every three hours.

Think about how you eat when you are famished? Typically, when people are starved they eat much more food in one sitting than they would otherwise. 

When you eat two or 3 big meals a day you tend to go for six to eight hours without food where your blood sugar drops significantly, and then once you do eat you will eat more than a small portion of food and your blood sugar will spike. These spikes cause excess insulin in the blood, which makes the body store fat more easily.

Eating a small meal every 3 hours means

  • You will never feel starved
  • You will maintain balanced blood sugar levels
  • You will avoid overeating and gorging as a result of feeling famished
  • You will boost your metabolism and turn your body into a fat burning machine

The idea behind eating healthy and keeping weight off for the long-term is not to starve

Remember that starvation is one of the main reasons no one can stick with fad diets on a permanent basis.

Exercise

In addition to healthy eating, you should exercise. The Centers For Disease Control advise that engaging in moderate intensity activity for 60 to 90 minutes each week means you are much more likely to keep the weight off over the long term. 

You do not have to run 4K marathons. If you can manage 15 to 30 minutes of healthy cardio such as walking or cycling a day, you are doing better than most. 

Exercising may be difficult at first while your body is transitioning from unhealthy to healthy. However, as your body adapts, so will you. Exercise will become less difficult and you will find yourself improving. 

The Mayo Clinic states that there are several benefits to exercise including: 

  • Expends energy (calories out)
  • Allows you to eat more
  • Reducing risks for heart disease and other chronic conditions
  • Improved sleep 
  • Supports permanent weight loss 
  • Lowers risk for chronic disease
  • Boosts energy
  • Boost brain health
  • Promotes a positive mood

Empower Yourself With Choices

One of the greatest things about a new lifestyle, versus being “on a diet” is that you have choices. Unlike drastic and fad diets, you are not deprived and you are not restricted. 

You get to make choices in both food and exercise, which empowers you. A new lifestyle allows you to make mindful decisions about what you eat, how you eat and exercise.

Setting new habits and making healthy lifestyle choices becomes a new way of life...
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