Key Messages
The Science Of Weight Loss: Why Our Bodies Fight Against Diet And Exercise
Finally, a guilt-free guide to losing weight!
Trying to shed those extra pounds can be discouraging, especially when it seems like nothing you do is working.
But don’t worry – You’re about to find out why it’s not your fault that you tend to carry extra weight and what you can do to work with your body in order to change this.
In this guide, you’ll discover the science behind why we put on excess weight and learn how to tackle it without shaming yourself.
We’ll explore topics such as car mechanics and ancient hunter-gatherers, plus delve into details around exercising too much which could even be working against you.
When you’ve finished this guide, you won’t only feel better physically but also emotionally at having the knowledge of where problem areas are and how to solve them.
So go ahead and dive into this guilt-free journey towards feeling great and living life with more energy and ease!
Reset Your Body’s Signals To Achieve Sustainable Weight Loss
The way we eat is determined, in part, by the body’s biological signals.
Hunger tells us when its time to refuel, and the full signal tells us when to stop eating.
But unfortunately, these signals can sometimes malfunction leading to overeating or even storing fat that isn’t necessary.
Recognizing and understanding these signals are key for anyone wanting to lose weight in a sustainable manner.
Many people experience hunger incorrectly thinking they should eat more when they don’t need to.
Similarly, the full signal often malfunctions with people overeating before being satisfied due to a chemical called leptin not releasing properly.
Insulin is another hormone which helps control how our bodies store fat after eating – if it isn’t working correctly our bodies can become prone to storing unhealthy amounts of fat instead of burning it off as energy.
Finally, everyone has a Weight Point which is their ‘ideal’ weight set by their brains – carrying excess fat suggests this point might be too high which your body will naturally adjust things like metabolism and hunger to keep you up at this point – it’s like a small car believing it has an SUV’s fuel tank size!
If any of these signals are out of whack for you, fear not; there are ways that you can reset them so that your body functions normally again.
Recognizing and understanding these signals play an integral role in achieving long-term success with your weight loss journey!
Real Foods, Not Blissy Foods, Help Keep Your Body’s Signals Under Control
We all know that donuts, processed snacks and other “blissy” foods can be irresistible.
So we keep reaching in the box, over and over again, but these unhealthy indulgences throw your body’s signals out of balance.
That’s why it’s so important to focus on real foods such as fruits, vegetables, legumes, whole grains and fish instead.
Eating real food keeps your hunger under control and helps maintain a healthy weight without relying on cravings for heavily processed foods.
Real food only has one ingredient and is closest to its natural state which makes it easier to digest.
Research shows that when you eat processed “blissy” foods like chips and chocolate bars, your body releases large amounts of insulin which crowds out the leptin signal.
And to top it all off, these sugary treats cause inflammation which can also lead to weight gain.
So if you want to stay healthy with minimal effort, try getting the bulk or your diet from fresh whole foods with one ingredient like fruits or vegetables.
Additionally you may need to train yourself not to respond too much to blissy triggers such as sweet smells or certain commercials for unhealthy snacks or drinks.
This way you’re less likely to fall prey to processed indulgences and more likely able keep your signals in control!
The Key Message: Time Matters In The Weight Loss Process
It’s no secret that when it comes to weight loss, what you eat is important.
But what many people don’t consider is the fact that when you eat is just as important—in some cases, even more so.
Take Alan, a general practitioner and father who had been trying to lose weight for years.
He ate healthy during the day—a berry smoothie for breakfast and a soup for lunch—but after a long day of work he’d give in to his hunger and end up eating more than he should later in the evening.
That’s when the author suggested something genius: adjust your schedule so that you’re eating more at breakfast and less at dinner.
Although he was hesitant, Alan switched up his routine, and soon enough his waistline started to shrink!
The concept was confirmed by research too: one experiment showed that participants who ate most of their calories during the earlier part of their day lost significantly more weight than those who ate their calories late in the day.
This is why it’s essential to be mindful not only about what you fill your plate with, but also when you do it throughout each day.
In addition to avoiding late-night snacks (or meals!), try sticking to three meals per day or giving your body rest from digestion with time-restricted eating—narrowing down your daily eating window by reducing it from 15 hours (average) to a shorter one between 8-12 hours.
Doing this will help control insulin levels and facilitate fat burning rather than storing fat—which can prevent weight gain over time.
Ultimately, understanding that when we eat is as important as what we eat plays an essential role in our ability to sustainably manage our weight over time!
Forget Exercising: Move More, Have Fun, Feel Good, And Lose Weight
When it comes to feeling great and losing weight, focusing on movement rather than exercise is the way to go.
This is something that our hunter-gatherer ancestors knew instinctively; although they were active all day long, burning roughly the same number of calories we modern humans burn in a day, it wasn’t through any specific exercises or fitness regimens, but instead through natural movements like stretching, bending, climbing, and so on.
This means that if you want to lose weight effectively without relying on grueling exercise sessions, you need to focus more on moving around throughout your day – this includes walking instead of taking a bus or car wherever possible and doing simple lifts while you wait for your coffee.
Doing more physical activities can also be fun; try dancing around your living room or joining an enjoyable sport with friends.
By focusing on movement rather than exercise alone, you’ll find yourself feeling great and seeing positive results in terms of your weight loss goals.
Focusing on movement has another bonus: Interesting studies have shown that it increases non-exercise activity thermogenesis (NEAT) which helps you to burn extra calories even when not exercising specifically in order to stay at a healthy weight.
So what are you waiting for? Get out there and start moving!
Sleep More, Scroll Less: How To Get Enough Sleep To Reach Your Weight Loss Goals
Good sleep is essential for weight loss, but this is something that many people overlook.
Numerous studies have found that sleep deprivation results in eating more calories throughout the day – approximately 300 extra calories to be exact.
Plus, when you don’t get enough rest, your body starts to produce higher amounts of the stress hormone cortisol, which increases fat storage and decreases your ability to burn it off.
On top of that, if you try to lose weight while not getting a full night’s sleep (7-8 hours), up to 70% of the weight lost will actually come from muscle instead of fat.
So if you’re having difficulty losing weight, make sure you’re prioritizing sleep as much as possible.
Aim for a consistent bedtime each night and stay away from caffeine or alcohol late at night.
Furthermore, keep electronic screens far away from your bedroom and avoid exposing yourself to too much light in the evenings.
Remember: Good sleep is essential, so don’t let bad habits get in the way of reaching your goals!
The Key To Better Eating: Understanding The Connection Between Emotions And Overeating
We all know that stress and emotions can often cause us to overeat, but do we truly understand how this happens? Emily’s story sheds light on how many of us are struggling with the same emotions and mental health issues.
Dr.
Vincent Felitti’s incredible study demonstrated a strong correlation between obesity and adverse childhood experiences, showing that many people have learned from an early age to seek emotional security from food.
This has had a huge impact on their self-esteem, especially when it comes to their body shape – something people tend to suffer from shame over.
In addition, research has found that almost half of us eat too many calories when we’re stressed, without even realizing it.
That’s because our body goes into “action state” mode – essentially triggering our store-fat signal – more than it should be due to the pressures and stressful situations in our life.
On top of that, it is believed edible reward designs a dopamine cycle in our brain similar to blissy foods.
The Key To Weight Loss Is Mindful Eating With Others
Making small changes in your eating habits can have a huge impact on your weight loss results and your relationship with food.
In the French Paradox, we see that despite all the cheese and cream sauce, the French still manage to maintain their slim figures.
As scientists are puzzled by this phenomenon, they point to how the French approach food – taking time to savor meals, enjoying them away from screens and work environments, and of course popping open a nice bottle of wine every now and again!
Another great eating practice is known as hara hachi bu.
This traditional Japanese mentality suggests that we should stop eating when we’re around 80% full.
It’s an important reminder that sometimes our bodies can’t differentiate between feeling not quite full or overly stuffed – so it takes practice and mindfulness to understand exactly where that tipping point is for us as individuals.
The two main take aways here? Eat slowly, savoring each bite mindfully – and when possible, enjoy meals with others in a place your find peaceful and calming!
Making small adjustments like these will help you maintain a healthy relationship with food and move closer towards achieving your desired weight-loss goals.
Design A Sustainable Weight-Loss Plan That Works For You And Your Body
When it comes to losing weight, one size does not fit all.
That’s why it’s important to carefully pick and choose the tools and strategies that will resonate most with you.
Every body is different and getting in tune with your own body takes practice.
But with a little patience, you can become the master of your own health destiny.
Designing a sustainable plan for weight loss that works for you requires focusing on three key areas: eating real food, getting good sleep, and walking more.
When it comes to real food, think natural ingredients like fruits, veggies, grains and fish.
Getting adequate sleep will help keep your body’s hunger signals in check while making walking part of your daily activities is a great way to stay active.
Once these core foundations are established, start implementing three habits into your daily routine such as lifting something (even just five minutes a day!) connecting with people around you and reflecting on progress made at the end of each day.
There are also additional boosters including managing emotions/stress, experimenting with timing of meals, paying attention to what you eat so that you can learn when to stop indulging; all of this can help make any weight-loss plan more successful.
Wrap Up
The ultimate goal of this book is to show you how to achieve a healthy weight without giving up your favorite foods and sacrificing your lifestyle.
The key message here is that losing weight isn’t about punishing yourself, it’s about changing the environment in which you interact with food.
You can reset signals that drive cravings by eating real foods, getting enough sleep and moving your body, reducing stress, and amending your emotional relationship with food.
To help with this journey you are encouraged to use the three F’s: Feel, Feed, and Find.
Engage with whatever feeling you’re having and instead of reaching for something unhealthy, write down how it emotionally supports you instead.
Then come up with an alternative such as taking a minute of intense activity or calling a friend for support.
In conclusion, following this advice will help you move towards a healthier weight in a way that doesn’t sacrifice all the joys of life!
