So I was watching TV today, and realized how many commercials there are dedicated to new workout "machines" and different diets. It's all the rage right now. So many people have become obsessive about losing weight, getting into the best shape of their lives, and have that perfect body to not only impress others, but to feel good about themselves. However, along with this new craze, an ironic certainty is amidst: America is fat as fuck! In fact, the obesity rate for every single state in America is >20%, except for Colorado (who knew? you'd think the extra blubber would be useful for somewhere that cold).
So exactly what is going on here? Why are obesity rates continuously increasing although there has been a greater emphasis on eating healthy (with whole-grain this and low-fat that), and working out (p-90x, insanity, and cross-fit workouts)? One reason could be fast-food restaurants. As economic times are fairly harsh nowadays, a 99 cent meal looks oh-so appetizing, and it may be a higher priority to work extra hours rather than go to the gym.
However, another reason I think is that many of the diet plans that are out there are not effective (at least in the long run). So I thought, hm, let's try to dispel some of the misconceptions about some of these diets.
1) Low/No Carb Diets: Basically this entails eating a shit-load of protein and fat (preferably oils), and limiting carbs to less than 100 grams per day. This actually does do wonders for you the first couple of weeks. First off, you lose your glycogen as your body is depleted of carbs, and along with the glycogen, you lose the water associated with it, so essentially you will drop at least 5 lbs fairly quickly if you're new to this type of diet. However, a few things will happen after a couple of more weeks. Your metabolism will first of all, slow down, as you have to rely on less efficient means of gathering energy (fat AND protein). You will feel like absolute shit (especially if you go on a no-carb diet) and if you're working out, this will be detrimental to how hard you push yourself in the gym (especially if lifting weights). Finally, it can cause some catabolism of muscle protein, which is something you do not want. It's not worth losing weight if you're just gonna look like a smaller version of your fat self.
2) High Protein Diets: True, ingesting a lot of protein will boost your metabolism as it takes more energy to break-down protein, and it will cause a "thermogenic" effect. However, there is only a certain amount of protein your body can actually use to build new muscle (assuming you're working out), and all the extra protein calories will be converted to fat if you're at a surplus of calories. Not to mention, consuming protein more than 1.5 times your body weight could cause a lot of exertion for your kidneys.
3)Very Low Calorie Diets: And by this, I mean >500 calories under your maintenance level. Yes, you will lose fat, but you will also lose a significant amount of muscle on these crash diets as well. Furthermore, you'll be putting your body into "starvation mode" and your body will hold on to some of that "stubborn" fat as a defense mechanism (and for guys this means around the stomach and love handles). Essentially, you'll look fucking weird if you do this. Not to mention, your metabolism will slow down like hell, so if you come of this crash diet and start eating a few cookies/cakes for a couple days, you'll put on fat FAST.
So what is the best way to lose weight AND be healthy AND look/feel better? Here are some of my tips:
1) Exercise regularly: This means cardio AND weight-training 3-6 days a week. And don't over-train either--I would say an hour and a half is more than enough. Also, change up your exercise a bit every few weeks as to not reach a plateau by either increasing intensity or time.
2) Avoid simple carbs unless post/pre-workout: Simple carbs cause huge insulin rushes, which will take away from fat-burning, so try eating mostly, if not completely, whole-grain carbohydrates. The exception, however, are fruits and milk, as fructose and lactose are not broken down as easily, and of course, have health benefits.
3) Calorie Counting: If you're trying to lose weight, aim for 200-500 calories below your maintenance calories per day. Also, you can have a "cheat" day per week to get your cravings out of the way as well as keep your metabolism high.
4) Avoid saturated fats: Cut down on the butter, and instead go higher on the oils (flax seed, sesame seed, and fish oil are the way to go). Remember, you NEED fats to lose fat, as it trains your body to not only use fat as fuel, but is also necessary for hormones.
5) Eat more meals: Smaller and more frequent meals (like once every 3-4 hours) will really boost your metabolism while keeping you energized throughout the day.
6) Sleep more: yes, sleep is crucial for your body to burn fat. The more sleep, the more growth hormone you will release, and not to mention, you'll have better workouts.
7) Don't Stress: Stress causes hormone inbalances which hinder fat burning and the release of testosterone/growth hormone.
8) Get Enough Protein: Eat eggs, whey protein, chicken and other lean meats. Eat about 1-1.5 grams per lb of body weight while keeping your calories low to avoid losing a significant amount of muscle mass.
Anyways, that's my thoughts on losing weight. Most importantly, remember, you gotta stick to this shit no matter how much it sucks and burns, because fat won't melt off instantaneously. In fact, it'll probably take at least four weeks to see any significant noticeable changes in the mirror. Anyways, good luck on your fat loss pudgy motherfuckers! Now get outta here before I strip some bacon of your back...
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