Eat more foods that are high in nutrients and low in calories and by going this way you can lose weight.
Your body is like an old dog. It’s hard to teach it new tricks! But not impossible. You see… Your body is an amazing machine that loves stability. It likes to keep things the same. It doesn’t like change. When you eat more real food yourbody‘up regulates’ it’s metabolism and burns more food. When you cut your food and drop you calories it ‘down regulates’ to protect itself and its energy stores.
For example: One of the extraordinary features of your body is its ability to survive when food is scarce.
Back, thousands of years ago we were hunter-gatherers. When food was abundant we’d gorge on it and fill our bellies. If it continues we’d build up fat stores. When times were tough we’d use these fat stores as energy. These stores kept us all alive.
Now modern life has changed – a lot! We live in a state of permanent, food abundance. When we get hungry we go to the kitchen, visit the store or buy fast-food. We live in a time when over eating and calorie excess is just too easy. We rarely go hungry. In fact, when was the last time you really felt hungry? Be honest! So while times have changed, the human body has stayed the same.
100,000 years ago those tough times may have been the Winter. Now-a-days it’s more likely that tough times are a crash diet in January. But the human body reacts the exact same as it did 100,000 years ago and treats a crash diet the exact same as a famine. Your body doesn’t know the difference. And nor does it care.
On a crash diet your body starts to shut down, preserve energy stores, looks to save itself and keep things the same. Remember, it doesn’t like change! So how does this affect you? When you drastically cut your calories by going on a harsh diet (say less than 1200 calories per day) your body will go into survival mode to save itself.
Your metabolism starts to decline and your hormones start to change. “So what?” you might be thinking?! Well, your metabolism is responsible for burning up to 70% of your daily calories and it’s this metabolism that will start to slow.
In addition your body works to protect its fat stores and starts to release hunger hormones that encourage you to feed. It’s no wonder so many people buckle under crazy diets. Your body tries to resist it and sends your brain messages to fight the change too! So where does that leave you if you want to lose weight without triggering survival mechanisms in your body and doing the exact opposite?
First you don’t go on a fad diet that causes massive calorie deficits. It’s detrimental to your health and your metabolism. Instead, what you want is your metabolism fully functioning and firing on full capacity. In other words – eat! Eat healthy, whole and nutritious food. Second you need a balanced eating plan. One that makes sure you eat the right foods, at the right times and in the right amounts.
A plan that will keep your weight loss efforts on track. Together these create a small (but practical and sustainable) calorie deficit every day. One more time: Eat whole, naturally occurring foods that are high in nutrients and low in calories. They’ll fill you up better, keep your hormone levels stable and encourage a healthier body composition (think more muscle and less fat). And two, plan your meals for the week ahead.
Don’t just make them up as you go along because you’re human and without a plan it’s all too easy to eat convenience foods. Combined… You won’t feel hungry. You’ll likely end up eating more. When you eat you’ll feel happy and satisfied. Then throw in some exercise and you’ll look as good as you feel.
