The Absolute Basics of Weight Loss – Part 1

What Do I Exactly Do!?

There’s diets, exercises, supplements, extracts, pills, belts, ab machines…

…where the h*** do I start!?

That is the most common beginning for most (if not all) of us, no?

And add to it all the conflicting information out there (some sites says don’t diet, most swear by it!), it just gets

more and more confusing

for the average person to know what to do!

Let’s back it up and do what I love best…

…KISS!

Keep it simple stupid!

Let’s start from the basic understanding of how fat loss really happens in a simple and easy manner.

Once you can master the basics, that is probably

90% of where all your results

will come from!

Release the Hounds!…I Mean Stored Fat

While there does have to be

some calorie deficit

of course (burn more calories than you take in), your hormones are the internal signals on

whether fat is being released or stored

(and will do so reacting to calorie intake as well).

So when it comes down to it, fat loss is a mainly a

hormonal event

.

The right hormones telling the body to

release

the stored “energy” in the fat cells to burn off. It is also important to know that there are also fat

“storing”

hormones that act in the opposite way, triggering the body to store “future energy” into the fat cells. The body triggers these hormones through many different stimulus like food, drink, exercise, stress (perceived) and sleep.

Fat cells, USUALLY, are more like the body’s

emergency storage tanks

(storing ‘fuel’ in case we need it later on to survive). If we didn’t have fat cells, we wouldn’t have survived the famines of the past. It’s a built-in survival mechanism that is

unfortunately getting all the wrong signals today.

The body wasn’t designed around constant intake of food, especially the processed and high in sugar kind.

I’ll repeat that because it’s an extremely important statement:

The body wasn’t designed around constant intake of food, especially the processed and high in sugar kind.

The Hormones Involved

The Fat loss hormones were are going to focus on briefly are

insulin, glucagon, and growth hormone (GH)

.

Insulin is primarily known as a

fat storing

hormone (as it reacts to high blood sugar and looks to store it somewhere… namely fat cells).

Glucagon and GH are more

fat releasing

(and in a sense “fat burning”) hormones.

If

insulin is present and elevated

, the other fat releasing hormones (GH and glucagon) go down.

This is an important inverse relationship to realize.

Another hormone that comes into play is called

cortisol

(commonly known as a stress hormone, but technically more a blood sugar hormone), which can also lead to excessive

muscle breakdown for fuel

.

Not something we want, because the more muscles you have, the better your body can keep excess fat down.

Below are some quick and easy bullet point on how to

maximize the fat burning hormones

and minimize the muscle breakdown/fat storing hormones (don’t think all muscle breakdown is bad, it’s when you have excessive breakdown and minimal rebuilding that can become a problem).

For Fat Loss You Want:


  • Stable, low insulin

    levels throughout the day =

    which is achieved by no chronic high levels/spikes


  • Maximum glucagon


    = which is directly inversely proportional to insulin levels


  • Maximum GH

    = which is controlled by insulin, exercise and sleep
  • Keep

    Cortisol in check

    = By getting enough sleep, and lowering stress levels

For Insulin Control (and Max Glucagon):

  • Keep levels low by

    not eating white sugar

    or foods that quickly break down into the bloodstream (processed foods, breads, cereals, pasta).

Just say to yourself every time you are about to put sugar in your mouth,


“I don’t want to burn any fat for the next 3-4 hours”

… as that is exactly what you are telling your body with your hormonal response from the ingestion of sugar!

  • Have

    protein with every meal

    (as that will slow down the digestion of any sugars). Also protein intake stimulates the release of glucagon plus protein is directly proportional to satiety… you will eat less, automatically!

For Max GH (growth hormone) Response:

  • Most of your daily GH is released in the first couple hours of

    sleep

    at night (75%). So get to bed early enough to get the maximum response. People shorting themselves on sleep will also be hindering their fat loss efforts and may lead to more weight gain from improper hormonal responses (which can also trigger cravings!)

  • Exercise with intensity (don’t fret about this now, we’ll tackle “exercise” later), whether it is resistance training with short rest periods or doing interval training like sprints. Short burst of anaerobic intense exercise (lactic acid burn) will in turn signal the body to release GH.

To Minimize Excessive Cortisol (the ‘stress hormone’):

  • Keep all your intense strength or cardio

    exercise under 45min

    (remember we want to increase the intensity, not the duration). Anything longer will just start wasting muscle as fuel.

  • Practice

    relaxing throughout the day

    , don’t stress out over things that mean very little in the long run (ask yourself will this really be important in 1 week, 1 month, 1 year).

  • Get perspective on things in your life, and detach from things that really don’t matter. Smile more, take deep breaths throughout the day, get out in nature, find your passions in life and the whole daba doo. We are too stressed out and our body was only meant to use stress in short bursts (fight or flight response), not all day long events!

The Takeaway?

The key takeaway is that the first thing you have to do is stabilize your blood sugar. That will ‘start happening’ once you increase the overall amount of protein in your diet and start reducing high GI carbs (white sugar, white pasta, white bread).

Don’t worry about “how many calories you burn” doing something, because that is not the point.


Worry more about what you eat all day

and how your hormones are going to react to it. Eat the foods your body was meant to eat and live the active lifestyle your body was designed for… and you will have already increased your chances of getting back in shape, improve your health, look n’ feel great and hopefully live long and stay active.

  • Remember that

    80% of fat loss is based on your nutrition, aka food

    (not how many calories you can “burn” doing aerobic exercise) and you have the ability to burn fat all day long if your hormones tell your body to do so.
  • Eat

    whole “real” foods

    (no processed junk), avoid all sugars (especially useless calories from liquids, aka, your orange juice!), and DEFINITELY have protein with every meal.

  • Stop stressing out

    , take some deep breaths, get outside to relax and get your sleep.

Finally, and this is very personal, just step out and go for a quick short run!

Seriously, these kind of quick sprints are proven to give you a nice dopamine boost.

You WILL feel a LOT better than if you just sat home, and that ‘feel good’ sensation WILL motivate you to do something that’s good for your body =

cook at home

!

Help Me…

… spread the word and help people like us get back in shape, without magic tricks and products!

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