On a limb with Claudia

About a year ago, I decided to learn everything I could about the latest research in diet and weight loss.? I have worked out for over 30 years.? It was time to learn something new.

Here’s the best, all be it odd, facts about losing weight:

1. Calories don’t matter that much.
It’s not your number of calories but what’s in your calories.? You can’t over eat, but focusing on calories decreases our focus on quality food.? Further, there’s research that suggests that any reduction in calories sends your body into starvation – moment to moment.

2.? Sleep is vital to weight loss.
Sleep deprivation increases your body’s tendency to store fat – regardless of your caloric intake.? There’s also evidence that you will feel hungrier the less you sleep

3.? Stress makes you fat.
Under stress, your body releases cortisol which is our “fight or flight” hormone. Your body stores fat in direct response to stress. As a therapist, I worked with a woman who took a high stress job and within 30 days she gained 30 pounds. She ate and exercised exactly the same – and still gained 30 pounds right in her stomach.

4.? Hormones rule the world.
No amount of exercise and caloric reduction can over come our hormones.? For example, after you eat something very sweet, your insulin spikes.? When your insulin spikes, your body stores fat.? Period.

5.? Glycemic index is complicated and too often misquoted.
The Glycemic index is the rate at which a food increases your insulin response.? While it’s an interesting idea, you never eat one food by itself. For example, bread has a high glycemic index. But if you eat that bread with peanut butter or tuna fish, the sandwich has a low glycemic index.

6.? High intensity circuits strip fat from you.
The original research was done with HIITs and bodybuilders. Currently, trainers such as Jillian Michaels or Valerie Waters, put together exercise circuits that create high intensity workouts, build muscle and get rid of that nasty fat. (Valerie has been doing this super cool body assessment on her blog.? Check it out)

7. Running stairs is cheap and very effective.
Don’t waste your time on an eliptical machine!? Run the stairs in your building.? Find a place in your local part and run those. Even a short stairwell will give you better results than an hour slogging away at the treadmill.? Virgil Aponte calls himself the Stairs Guru – he gives away a lot of videos. Check it out if you need inspiration.

8.? Long slow cardio (mostly) doesn’t work.
Why do you think that the people at your gym continue to look the same?? Long slow cardio won’t help you lose weight.? You’ve got to do high intensity to lose weight.

9.? Whatever exercise program you are willing to do is the exercise program that works the best.
Let’s face it. No matter what the latest study shows, there’s a lot of exercise that you simply won’t do.? Find something you think is fun and do it. Don’t let anyone tell you it’s not enough. If walking is your thing, walk. Tennis? Play tennis.? You can increase intensity and do everything you need to do.? Just do what you love.

10.? Everyone’s metabolism is a little different.
There’s a bulk of research that shows that people can be slip into 3 types of metabolism: vegetable, protein and mixed.? They use these determinations on the Biggest Loser.? For example, I’m a ‘protein’ also called a ‘fast burner’.? I think about food all the time.? My husband is a Veg. He never thinks about food, eats what’s in front of him.? I need more protein and fat; he needs more carbs.? (For example, we became vegan – he lost 30 pounds and I gained 40 pounds.) For the test, check out Eat, Move and Be Healthy by Paul Chek.? Here’s a free test so you can test your metabolism.

11.? Anything premade with more than 5 ingredients should not be eaten.
Most of human life, people made their own food.? Only through the use of petrochemicals (made from imported oil) has there been premade food including frozen food.? My body cannot metabolise processed food.? Even if I keep calories equal, I gain weight when I eat processed food.? Period.

12.? Artificial sweeteners make you fat.
I haven’t found a good reason why this is true, but study after study shows that if you use artificial sweeteners, you will? get fat. Some people say the sweetener is confused by the body and stores as fat.? Some people point to the insulin spike caused by the sweetener.? Either way, if you want to be trim and healthy, don’t use this stuff.

13.? What is your favorite diet or weightloss tip?

• “I decided to continue eating pretty much the same food I always ate, but slightly healthier options. Then, instead of 3 large meals a day, I changed to 5 much smaller ones.
  The upshot was, i ate the same food, the same amounts overall, and lost stabilised my weight.” Anthony North
• “If you have serious problems losing weight, my advice to anyone is have your thyroid checked immediately.” Sue at the Urban Zoo
• “I always have a difficult time with craving sugar every month?at the same time. I?ve found that exercise helps because it not only gets your body moving?but acts as an excellent distraction!!” Jennie
• “I?ll vouch for interval training. And every time I change up the circuits I do at the gym, I see a change. (I just need to change them more often!)” Susan Helene Gottfried
• “I?ve found that eating smaller meals more frequently works for me. Plus, I allow myself one day a week to not thing about diet and satisfy any food cravings I may be having. Knowing I have that one day as a reward helps keep me on track during the week.” Nicole Austin
• “I learned from Adelle Davis that you can have a 1,000 calorie day diet and gain weight if you aren?t getting the right mix of fuel that the body needs. Eat 2000 calories and lose weight with the same premise.” Colleen at Loose Leaf Notes.
• “I do not eat once the kids go to bed?.since they go to bed so early (around 8), it is a good rule for me. The only thing I do have is water.” Tommie at Tuesday Update
• “I?ve developed this weird food allergy, am writing down everything I?m eating, all ingredients. No one should be forced to consume all those chemicals that are in packaged food. It is disgusting.” SJ Reidhead
• “Cook things from scratch.” Puss Reboots
• “The only way to lose weight is to establish a healthy lifestyle like the one you describe.” Forgetful One
• “Don?t let exercise routine get better of you. Do different things, and within those different things, add additional variation (eg, different sets when swimming, etc.). And, it?s not the end of the world if you miss a day. Just leave yourself open to getting back into it when you?re ready, NOT out of guilt. Don?t let the fun of exercise get to be another JOB.” Edwin
• “If you are stuck on your computer a lot, try sitting on an exercise ball!” Pamela Kramer
• “Drinking water at least 6-8 glasses a day really helps!” Yasmin
• “I read somewhere that when you don’t get enough sleep your body craves sugar and other fattening foods.” Jehara
• “When you?re eating, make that the ONLY thing you?re doing. No TV, no reading, no blogging. You get the point. Focus on eating, what you?re eating and when you?re full.” Fear and Loathing in Las Vegas
• “For me, before taking on any weight loss program one should take consideration of any health issues. And it?s always sound to consult a doctor before jumping in on any of these program. Also, the more natural the process of losing weight, the better. Starving is not the way nor diet pills.” Tips and Tricks
• ” I vote for your #11 about the amount of ingredients in food. There is a big difference between eating oatmeal made with Quaker Oats (ingredients, oats) and Quaker instant oatmeal with Brown Sugar and maple syrup, (ingredient list too long to post).? Also, if you are having massive sugar cravings try eating protein. You won?t want to but it almost always halts sugar and carb cravings.” Valerie Waters

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