Losing weight can be really overwhelming. I know, I’ve spent 17years dropping weight to compete, and until I discovered Pro-Metabolic nutrition it was frustrating, disheartening, exhausting and really really hard.
I have struggled with metabolic damage, hormonal issues, rebound weight gain, binge eating and the list goes on. I am far from perfect but through my greatest struggles have come my greatest learnings. Which I want to share today.
I’ve also been coaching people to lose weight for 15 years and the human body and spirit never cease to amaze me. People and experience are far greater teachers than textbooks.
Today I share part 1 of my series about what ive learnt about weight loss.
SLEEP IS ESSENTIAL FOR FAT LOSS
Even with the best diet and training regime, if you are not getting enough sleep, you’re waist line is NOT going to get any smaller. I see this time after. If you want to lose weight, take this seriously, get your sleep.
Study after study shows that those who sleep more lose more fat, not only does lack of sleep make you crave junk food, it also alters your insulin sensitively and fat cells. Most people NEED between 7-9 hours sleep
Too little sleep triggers a cortisol spike which is the hormone responsible for making your body store fat, conserve energy and reduce metabolic rate.
According to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half-even though they were on the same diet. What's more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.
The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night.
SOMETIMES ITS NOT A DIET THAT YOU NEED
I’ve never met a really overweight person who hasn’t had severe trauma in their life.
I’ve never met a person who cant lose weight and isn’t struggling with stress, lack of sleep, hormonal or metabolic issues.
So often people don’t need a diet plan, they need a coach, a therapist. They need sleep. They need balance. They need to nourish their bodies. They need rest, they need healing, they need self-love.
Often you think you need to diet when actually you need to first restore, nourish, heal, recover, slow down and start loving yourself.
THE RIGHT CARBS ARE NOT FATTENING
I used to drastically cut carbs to get lean. It worked…until it didn’t. In fact it was one of the most significant factors in reducing my metabolic rate which just made fat loss even harder. Re read that again.
Carbs are not the problem. A slow metabolism is. A healthy metabolism should efficiently use carbs as energy. It is a physiological fact that carbohydrates are the bodies primary energy source.
Carbs are the body’s primary energy source and are essential for thyroid hormone conversion. (if the liver doesn’t get enough sugar from glycogen its unable to convert T4 to T3, which is required for a speedy metabolism). Cells need a constant supply of glucose (from carbs) for metabolism, energy and life. If not enough carbs are consumed the body catabolises its own tissues/muscles to convert to glucose.
The right carbs (simple sugars from fruits, honey, juices, root vegetables) will help improve digestion, immune function, balance hormones, reduce cravings, provide energy and boost metabolic rate which is essential for healthy fat loss.
The irony of the low carb approach is that the very thing you are trying to avoid in order to “lose weight” is actually what you need to support thyroid (metabolic) function and your long-term success.
What Ive learnt to lose weight – Eat to increase metabolism. Fuel cells with pro-thyroid sugars. Fat loss favours a fast metabolism.
If you are not eating a diet that increases your metabolism, to make weight loss more efficient, please read about how Pro metabolic nutrition works FOR your body because the reality is cutting carbs can destroy metabolism and seriously halt fat loss.
FRUIT IS NOT FATTENING EITHER
“We’ve been so ill informed that it’s come to the point where even fruits, those nourishing, restorative, pro-metabolic, digestible (and delicious) jewels of nature, are damned. We’re told carbs are carbs, sugars are sugars, ignoring the fundamental biochemistry of all the very different carbohydrate forms. Whole grains are so wrongly glorified while orange juice is put on par with Pepsi. And where has this gotten us? Fat, diabetic, hypothyroid, inflamed, adrenalised and reproductively-challenged.”
Healthy natural simple sugars drive metabolism. The liver uses glycogen as fuel to convert T4 to T3.
Natural sugars found in fruit are NOT fattening, in fact they are powerfully metabolic. I’ve finally studied the physiology of cell metabolism (I should have done this years ago) and without a constant flow of sugars (glucose) adrenalin is released to mobilise additional glucose from either the liver or muscle, tissues or glands (at the expense of hard earned muscle) – breaking down muscle and resulting in hormonal imbalance.
In order to lose weight efficiently and fast healthy, natural sugars should be part of your nutrition plan, as they will help
- Prevent craving sweet food;
- Reduce bloating;
- Increase energy;
- Boost immune system;
- They are easy to digest;
- Sugars suppress catabolic stress hormones, keeping adrenals calm,
- They spare protein, protecting muscles and glands,
- And when you eat sugars throughout my day you are less likely to rebound or experience dysfunctional eating
Simple sugars from fruits and juices are the most delicious and nourishing Pro-metabolic food. This means they do just that, upregulates thyroid functioning, resulting in faster fat burning and a healthier body.
and of course my pro metabolic meal plans will get you lean and heathy eating nourishing, delicious sugars from fruit, juice and honey
THE SCALE IS INFORMATION ONLY
A number on a scale does not define you or tell you anything other than information. If you are training often you can be losing body fat but the scale does not budge. I prefer my clients to take girths with a tape measure and track health and temperature data.
If getting on the scale is going to ruin your day, put you in a bad mood or make you feel terrible about yourself, please stay away from it and focus on the other positive changes you are making every day.
It is not always reflective of the fat you are losing.
FREE COACHING SUPPORT AND TRAINING PLANS
AS the new year begins I’m offering 2 weeks free email support and 4 free training plans to anyone who wants to JOIN ME and lose weight. Just purchase a balanced, nourishing, healthy pro-metabolic meal plan and ill be in touch to support you and help you nail your weight loss plans.
Id love to hear from you, PM me if you have any questions.
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A RAY PEAT PRO METABOLIC DIET – BURN FAT & WIN FIGURE SHOWS
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