Scientific Weight Loss
So you go on the internet and inevitably read about all the ways one can go about losing weight, and all the successes and failures and opinions of people along the way. There’s everything from Intermittent Fasting to If It Fits Your Macros, on down to the grapefruit or cabbage soup diet, and then of course there’s always the option of subsisting entirely off a low-calorie concoction of some viscous, biological goo that tastes like an old pair of gym socks, mixed with either water or almond milk. Shakeology, is it? Or maybe I’m thinking of something else. I actually used to do SlimFast, back in high school, if you can believe it. Until I decided to bring a shake with me to Mr. Louey’s biology class, which alerted my friends the fact I must have been on some kind of diet. I wish I could say they were nothing but extremely supportive of this. I also wish I could say I like the taste of cauliflower rice, or that me and Angelina Jolie used to date, only I broke it off because I didn’t like all the attention it was causing. I’m not one for the limelight, really, you see.
Anyway, when you finally get to the bottom of all this dieting stuff, you see there are certain factors at play that are shared among those who experience success, even if they’re following different plans. Things like self-monitoring, whether that means keeping a food journal, adhering to meal templates, or counting calories. No, you don’t *have* to count calories. But you can if you want. There are many ways to preserve a log of what you’re doing. So I tell my clients the same thing: Whatever you can stick with. That’s what we’re doing.
Another common point of confusion is the role of nutrition and how it compares to exercise toward the effect of weight loss. The short answer is eating is what matters most, but exercise (especially high intensity exercise) can help, a lot. The problem, however, is people often go at it from reverse, with hopes that following a high intensity training program will allow them to eat whatever they want. While a few, genetically gifted people may be able to get away with this, most won’t. You need to focus on your eating first. Exercise comes after.
Sustainable weight loss also comes down to social support. So get among a group of people who are hip to what you’re doing. Lifestyle changes are critical, and some of those changes may involve finding a new group of friends. So be it.
Other than that, any plan can work. Paleo, Vegan, Mediterranean, as if anyone gives a thought about the Mediterranean Diet anymore. What ever happened to that? Whatever. The best diet is whatever one you can stick with. And people who are lean and stay that way often eat a lot of the same things. Variety is overrated. Trust me. Or don’t. Because what do I care? I’m just a magical little bean fairy.
And finally, don’t forget about the two s’s—stress and sleep. Get outside and smell the plants, and take the time to pet your hairless rat, if you have one. Don’t stay up past your bedtime. Avoid the use of hard drugs. Meditate. Have some chamomile tea.
Strong ON!
– Pat
Summary: Scientific Weight Loss
- Any diet can work. It’s the lifestyle changes that really matter.
- Therefore, the best diet is whatever one you stick with.
- Self-monitoring improves outcomes. (Read: keep a food journal.)
- Exercise is great, but nutrition is what matters most.
- Eat a lot of the same things. Variety isn’t all that helpful, actually.
- Find a support group, and consider hiring a coach. (As it happens, I know a pretty good one.)
- Get to bed on time. Do things to alleviate stress.
Current plan is working really well.
Morning ten eggs fried in butter. Coffee with cream.
Post training protein shake and a tablespoon of cream.
6 pm. Meat. Either beef mince burgers, beef heart ( economic and tasty). Some green salad.
Saturday I eat what I like. Especially fruit. But also ice cream, bread, anything.
That’s what it’s about. Settling into a rhythm you can be successful with. All know the equations of weight loss–that’s the easy part. But what we need is to get beyond telling people it’s just as simple as “eat less, move right.” Yes, technically, that is right. Only it’s just not all that helpful, either. Enjoy the beef hearts!
Weight control is based on conservation of energy. Carbs and protein are 4 kcal/gram. Fat is 9 kcal/gram. I find the following balance equation to be a useful guide:
Weight Gain = Food Cals – (Exercise Cals + BMR)
where a pound of body fat is somewhere between 3000 and 3500 calories (aka kcal).
This is a good model for understanding what your body is doing each and every day. BMR is the amount of energy you burn just sitting still, pumping blood, and digesting your food. It is based on weight, gender and age and you can look it up. We can control Food and Exercise. Yesterday I rode my bike 39 miles, so I ate few hundred extra calories in the form of granola bar to avoid the early season bonk. Tonight I will shove kettlebells around for about an hour. I measured my heart rate and convert minutes of KTB into calories. It all goes in the log. On nights when I have a calorie deficit I can feel my hunger and I tend to lose weight. When I overdo eating cake at a birthday party or pizza with the grandkids I sometimes skip my morning oatmeal – always oatmeal. No eggs, no butter: More power to those who can tolerate high fat and cholesterol, but think of the old self you hope to become one day… I’m already there and have had to make many adjustments: **sigh** I have a cardiovascular condition that requires statins and cholesterol control. Half the cardiologists think I’m nuts for lifting at 66, but it beats the hell out of sitting around, losing my hard won muscle mass and replacing it with blubber.
Greg, seems to me like you’ve a good rhythm going and sense of what works for you. So to all of that I would say, amen.
I am no expert, but I have read plenty of expert opinion which argues degenerative diseases are a result of processed food and too many carbs, omega 6 and the like.
An egg and meat diet may not be ideal long term, but as a fat loss diet it is the one I return to as a guaranteed success. Plus the one day of free eating mitigates the restriction somewhat.
It’s not just calories. It’s also appetite and hormonal reaction. Hi carb days turn off the starvation signals which cut energy levels and training ability.
Eat ten eggs and see how appetite is suppressed all day.
I take some supps. Fish oil, aswagandha, vitamin, zinc, calcium. I take magnesium before bed.
Caffeine before training. Now that could be a negative, but I am not perfect.
Vince Gironda followed a steak and egg diet long term and lived to an old age. If the sources are to be trusted.
I actually have a vegan month once a year just in case it helps. It sure makes the meat taste good after. Sorry if that is a little evil!