Well meaning magazines and trainers, doctors, weight loss clinics and weight loss programs give the same impression that it is easy to lose weight. They give the impression that willpower and a diet are all you need to lose weight.
Typically, these programs put you on a diet and instruct you to exercise. You follow the diet, you exercise, maybe you go to a gym and do 1 hour or more of exercise. But are you getting the results you want? Losing body fat is not that simple! And if you’re losing on the scales, what are you losing? Is it muscle, water or fat?
There is no such thing as doing 100 crunches or more and losing belly fat. Doing an exercise will not trim your waist. If you are exercising, are you using the correct modality to lose weight and gain muscle? Are you doing too much cardio? Are you weight training and if so are you overtraining? Are the weights heavy enough to trigger a metabolic response?
Losing body fat is not simple!
There are 119 million American adults who are overweight. It is projected that 73% of adults could be overweight or obese by the end of 2008. Being overweight or obese increases the risk of 35 major diseases. The direct and indirect costs of obesity amount to more than $117 billion dollars a year. This includes medical services and lost productivity.
After 15 years of helping hundreds of women and men lose their extra body fat, I can assure you that no one can lose 20 pounds in 1 month or similar claims. (Maybe they can get close to this number the first month, but most of it is water weight.) When you read these ads and watch The Biggest Loser, you’re looking at weight loss on the scale. She is not told the fat-to-muscle ratio. This is crucial in any weight loss program along with keeping the fat off.
When you diet and don’t eat the right ratio of nutrients along with the proper modality of exercise, most of the weight loss on the scale will be muscle weight. When you lose your muscles, your body’s BMR (resting calories burned) drops and your muscles are not as efficient. A poor fat-to-muscle ratio will have a negative impact on your healthy lifestyle. When you lose muscle you can become a skinny fat person. This is a term that describes someone who looks smaller but has a soft, undefined appearance. Also, because you didn’t lose body fat, your health risk remains elevated.
composition counts
If your goal is to trim your body and become healthier, the first step is to take your body composition with a reliable method. In my study we used BodyMetrix Ultrasound measurement techniques. This ultrasound technology for measuring human body composition has been shown to be more accurate than the caliper (skin fold) method.
The BodyMetrix measures tissue thickness in millimeters using an ultrasound image. The information we receive helps us develop the right program. It also provides lean body mass, so we can determine how much protein our clients should have daily to maintain or build muscle. Additionally, the fat-to-muscle ratio will give us an idea of how many calories our clients need to eat on training days or rest days.
By re-measuring every 6-8 weeks, we can keep track of the fat-to-muscle ratio. One-size-fits-all exercise or weight loss programs just don’t work. Body Composition will give you the information you need to develop an appropriate program.
Hormones and chemicals!
For millions of Americans who are overweight, there is no simple solution. In my practice as a fitness professional and after working with hundreds of people who tried every diet and continued to exercise with poor results, we found that losing excess body fat requires a multi-factorial approach.
In addition to accurate body composition measurements, there are many other factors to consider. Hormone function, toxicity, metabolism, and nutrient imbalances must be taken into account for a complete personalized weight management and fat loss program.
Hormones like cortisol and insulin have been shown to be the main factors in fat gain and loss. If there are excesses, the body will manufacture more fat. Both hormones are fat-producing hormones. Cortisol is produced in excess in the body by too much stress, if you exercise too much (especially aerobic exercise), and if you don’t get enough sleep. Insulin can be secreted in excess if your meals are not timed correctly or if your protein, carbohydrate, and fat ratios are not balanced for your metabolism.
Adrenal fatigue can lead to increased body fat by not allowing your metabolism to get rid of excess fat. It is well known and researched that the thyroid is a major contributor to excess body fat, especially in women over the age of 35. Imbalances in female hormones, male hormones, perimenopause, menopause, and birth control can all contribute to increased body fat storage.
Chemical messengers in the brain, called neurotransmitters, that transmit signals between cells can be compromised by any hormonal imbalance. Imbalanced neurotransmitters can strongly influence weight management, especially in terms of appetite control, mood elevation, and feelings of satisfaction. They are also involved in sleep pattern, stress management, and mental/emotional balance.
Toxins, nutrition and other factors
If your body is overloaded with toxic heavy metals, the ability to shed excess fat is compromised. Toxic metal loads can also increase muscle pain by increasing excessive inflammation. In turn, inflammation can cause the body to retain excess fat and water. Toxic substances in our fat cells can also contribute to inflammation and prevent the body from getting rid of excess fat.
Body fat is recycled through the liver. If the liver is toxic, it cannot detoxify efficiently and fat metabolism may be affected. Yeast (Candida overgrowth), too little fiber, and not enough water are major barriers to losing body fat and can increase body fat gain.
Addictions to foods like: chocolate, cheese, wheat, gluten, and sugar can contribute to fat gain and prevent fat loss.
Imbalances in nutrients, including proteins, carbohydrates, fats, vitamins, and especially minerals, may be major contributors to inefficient fat metabolism and the tendency to gain body fat.
Remember, if your level of muscle mass is less than optimal, then the amount of calories you burn at rest is much less. Ultimately, increasing and protecting muscle mass is at the core of effective long-term fat management programs.
A more balanced approach
There are amazing professionals in the Maumee – Toledo area working with us to address these issues associated with weight loss and a healthier body. If you find that you are having problems, especially if you are over 35, it may be one of these underlying issues that is hindering your results. Anyone who has been on a “DIET” is incredibly disciplined.
It’s not your fault! It’s all the misinformation and misleading headlines that are sabotaging your results. Losing weight is not easy, but with the right information, a more balanced body and a little hard work, it can be achieved in the most efficient way with excellent results.