Sunday Stuff #002
A LETTER TO WOMAN WHO WANT TO LOSE WEIGHT
I know quite well how many people want to improve the way they look. 90% of my clients want to slim down and the majority of them are you, ladies.
A man may be totally fine sporting a round belly, baggy sweatpants, and a beer. But, for a woman that tends to be a big no. No, no and no.
These are abstract norms that we’ve picked up in society (a blogger girl will comment here on misogyny in society, blah-blah-blah).
Even though beauty standards keep changing, only a few women actually meet those standards. Very few. And that’s despite the availability of countless offers ranging from extreme makeovers to non-invasive treatments: makeup, treatments, injections, clothes that hide imperfections and highlight assets.
Please note: none of them actually takes care of the problem. On one hand, modern medicine has made huge progress. Life expectancy is increasing slowly but steadily, and it’s safe to give birth at 35 and even at 40+.
On the other hand, many women in their 30’s already feel like old biddies, even though they still have a long way to go with their hormones and potential.
The root of this problem is that no one has ever explained to them how to do it right. People almost never look for the cause of a problem.
Who is the typical woman that wants to lose weight?
No interest in physical exercise while young.
Metabolism is no longer the same, the cakes leave their mark, it takes at least one day to recover from a hangover, and all the vigor is gone. In fact, metabolism is still the same.
Long hours of stressful desk work, family at home, kids, aging parents, lack of time. The longer the career, the more the place grows onto the woman, increasing responsibility and other grown-up problems drain her of willpower and make sweets and wine oh so tempting.
She tried dieting but unsuccessfully and gained it all back. She doesn't know how to do it right and tries different diets. She thinks it’s all because of sugar and because dairy causes cellulite.
Who is a “typical weight-watcher”?
For the last five years she has been following different diets and starving herself:
most of the time it was highly ineffective...
extremely low calorie intake
no protein
no physical exercise
... or another extreme
only protein
no fat or carbs whatsoever
hours on the treadmill
She lasts on any diet for a month, then binge eats and gets heavier than before. As a result the immense sense of guilt pushes her to another crazy diet or weight loss challenge.
What does it do to the body?
Low calorie intake (the fundamental principle of any diet) + decreasing fat mass (successful result of any diet) = signal to the body “the long cold winter is coming, I need to survive”.
Your body can’t care less about the number on the scale or reflection in the mirror, it needs to adapt.
What happens in the couch potato’s body?
The body burns fat very effectively and just as effectively burns muscles
In cases of insufficient protein intake lean mass gets burned even faster
Ignorant folks who can’t care less about it should keep in mind that loss of lean mass leads to increased appetite and higher chances of backslides
And even further weight gain
Thus, one cycle of the diet helps us melt a bit of fat and lots of muscles and brings down hormone levels. If we start binge eating, our body’s top priority is to replenish the fat mass (as starvation never ends), muscles won’t bounce back (their growth takes time and effort and they can’t be artificially stimulated), and hormones get messed up.
The result is always the same: tired old biddy (at any age), who is either obese or skinny fat - no muscles but plenty of fat, a skinny and pale creature that is nowhere near slender.
Her energy battery lasts half a day and chronic fatigue is a common thing. She eats like a bird, which doesn’t even cover her daily energy expenditure, and micronutrient deficiency is worsening. Loss of hair and brittle nails, missed periods and the doctor’s verdict of hormonal imbalances (and the all too familiar and scary insulin resistance).
Her immunity is down the drain, the GI tract is barely functioning and the concealer can’t mask the paleness any longer. She is scared of eating because of the looming weight gain. She bans everything: sweets, fatty foods, tasty foods, dairy, gluten, but her dream goal remains just a dream.
There is a solution
Start acting smart. Getting overeaters in shape is quite straight forward. Same goes for amateur athletes who never took meal plans seriously.
But you, my hard-core dieters (and there are legions of you out there), have to look at it from a completely different perspective: you need to admit that your problem is not about quantity (how many grams to lose) but quality.
Quality is a combination of factors and consequences of your lifestyle. You need to adopt a systematic and realistic approach, eat enough protein and fats, and get moving. Learn to eat carbs so that yogurt or veggies won’t make you swell. Pick a sport that you will be willing to do a couple times a week.
Stop looking for a weight loss challenge that can turn a frog into a princess in a month. Or even in four months.
There are no supernatural foods that will make people lose weight. Feel free to return those magic powders to the shady distributors.
And there are no foods that make people gain weight.
Your lifestyle brings about results.
Your lifestyle is shaped by your habits.
Your habits are the result of smart actions.
And even smart actions often have delayed effect.
We can pick any diet we want, but in the end we’d still have to deal with adaptation.
What to do about it and how to avoid backslides is another topic that I cover in detail. And it boils down to one word only - lifestyle.
And you haven’t figured the lifestyle yet, come have a chat, we’ll help you out!
THREE TIPS
Improve your life immediately with these three health and fitness tips.
# 1
INCREASED ENERGY LEVELS.
Regular exercise boosts your stamina and energy, making you feel more alert and productive throughout the day.
# 2
INCREASED FOCUS AND MENTAL CLARITY.
Exercise increases blood flow to the brain, which can sharpen your focus, enhance cognitive function, and improve your ability to concentrate on tasks.
# 3
ENHANCED MOOD.
Physical activity releases endorphins, neurotransmitters that promote feelings of happiness and reduce stress, anxiety, and depression.
SOMETHING TO THINK ABOUT
What are 5 non-negotiable behaviours I can add into my life today?
RECIPE
LAMB MEATBALLS AND CURRY SAUCE
INGREDIENTS
800g lamb mince
1 Tbsp ground cumin
1 Tbsp grated fresh ginger
1 tsp salt
2 Tbsp butter or olive oil
1 large onion, peeled & finely diced
4 cloves garlic, peeled & crushed
4 Tbsp madras paste
1 cup & 4 Tbsp boiling water
2 Tbsp tomato paste
½ cup coriander leaves, roughly chopped
DIRECTIONS
In a large bowl, add the mince, cumin, ginger and salt, and using clean hands, mix until combined. With wet hands to prevent sticking, roll into tablespoon-sized balls.
In a large frying pan, on a medium heat, melt the butter and brown the meatballs, turning for 2-3 minutes. Remove and drain on a paper towel. Set aside.
Using the same pan (add 1 tsp butter if needed), fry the onion and the garlic until soft.
Add the madras paste, mix through and fry for a further minute. Add the water and stir through.
Add the tomato paste, stir, bring sauce back to the boil, then simmer, covered, for 10 minutes until thickened.
Drop the meatballs into the sauce and simmer for 5 minutes.
Serve on cauliflower rice or green vegetables and sprinkle with coriander and add a dollop of natural yoghurt on top.
