Your current weight is the result of small and seemingly insignificant lifestyle choices accumulate over time.
No matter what those exercise programs and diets tell you, real and lasting change doesn’t happen from a huge and sudden shift in behaviour and diet.
Success doesn’t happen in an instant.
The best way to achieve big results — in weight-loss and other areas of life — is with small and incremental gains over a long period of time. It happens through the progression of lots of little positive changes and successes, strung together over time.
Our bodies automatically work toward balance and show a clear biological pattern of homeostasis, or the tendency to self-stabilize. This makes sudden weight loss not sustainable because our body compensates and fights radically change.
That’s why you want to implement small changes don’t trigger your body’s “countermeasures.”
Any fat you’ve gained over years, your body is fighting to keep it. That’s why anyone who says they’re going on a diet has a great chance of gaining the weight back.
The essence of permanent weight loss is whether or not you can sustain a healthy diet and lifestyle changes in the long term.
To succeed, we must gently reroute the habitual eating patterns and sedentary lifestyle habits that cause weight gain.
The different diet regime blaming one another like low-fat dieting doesn’t work, or Paleo is ineffective, just to mention a couple scenarios. A well balanced diet is not only about the quantity of calories, fat, carbs and protein, it is about the quality of the food.
Let’s have a closer look at the food we eat. To start with it can be separated into three groups: whole foods, ultra-processed foods, and everything in-between.
The macro nutrients in question, fats, protein and carbs have both been eaten as long as food has existed and never caused any big problems.
When you apply common sense in the debate about what’s really causing obesity, you’ll find it wasn’t such a big issue when we digested our fat and carbs from normal food. Obesity skyrocketed when these new kinds of ultra-processed foods and diet products were introduced.
Obesity rates are still climbing even we have more “healthy options” in processed food.
“When you have a look at the supermarket the shelves, we have organic processed food in rustic, earth-toned packaging and naturally sweetened soda. In other words, we can choose “healthier” ways to gain weight, – just kidding.”
The food industry becomes more cunning and doesn’t have our best interest in mind. You need to learn to read labels and between the lines of advertising slogans to make healthy food choices.
Keep in mind that inequality of calories you consume has a unique hormonal and metabolic impact in your body. Two foods of the same caloric value are different in biological satisfaction, perceived satisfaction, satiety, insulin response, nutrient content.
This affects the health and function of our organs and energy distribution, which can impact your behaviour and weight in the short and long term.
With your diet you want to aim for a smooth and consistent satiety and not bouncing from extreme calorie restriction to bingeing (yo-yo dieting). If we eat good food to satiety, we can lose weight, feel satisfied, and not have to deal with the issues that arise from under eating.
When it comes to healthy eating we need to focus on the right foods (mostly whole foods) which have typically high satiety-to-calorie ratio, nutritional value.
The problem is that the calories we eat do not directly correlate to how full and satiated we feel. Whole foods are many times more filling than processed foods per calorie, which collapses the calorie-counting argument by itself.
The “calories in, calories out” way of thinking can be considered irrelevant and is a popular way to pretend unhealthy eating is a viable path to weight loss.
Fruits are great for weight loss in their whole form, but they can become weight-gaining as juices.
Juice is not the same as whole fruit. It may contain the vitamins and minerals as the fruit, but it lacks the satiety that whole fruit provides.
Drinks and water
To the person who drinks soda daily, water tastes bland. To the person who drinks water daily, sodas and lattes taste too sweet.
The base of all drinks is water, which means that drinking water can become a habit and a beverage you enjoy, even if you’re not particularly fond of it now.
We can learn to enjoy the things that satisfy our needs, it all comes down to conditioning.
The danger of ultra processed food and diet products
The main reason why artificially sweetened products cause metabolic problems is that they seem to confuse our biologically reward system.
Food is rewarding at two levels called sensory and postingestive.
Let me explain:
When pleasant-tasting food hits the tongue, our taste buds signal the brain, “Hey! Sweetness!”, and we get a sensory reward.
After we ingest food, the metabolic and nutritive properties of the food supposed to provide us with a second reward of biological satisfaction to regulate our food intake.
Because most ultra processed foods and diet products are not real food, they almost completely bypass the postingestive reward system which should decrease our desire for more food after consumption.
When your body feels deprived of a reward, it will subtly (or not so subtly) find a way to get it later with cravings and use any trick to get you to indulge later.
Processing kills the most beneficial parts of food. Processed food is dead. For example, because it has a long list of added vitamins, cereal is seen by many as “healthy”, but it has almost none of the beneficial compounds of a living food.
Crash diet or cleanse can lead to fast weight-loss results. But getting rapid results without sustainability is harmful in the long run to your metabolism and your belief that you can change.
The brain and body like seamless, easy changes, so let’s start there.
“Success is simple. Do what’s right, the right way, at the right time.” ~ Arnold H. Glasow
Change your diet by practicing the new healthy diet you’d like to have, not by forbidding unhealthy foods.
Once you lose some weight and feel better by eating better food, your perspective of ultra-processed goods will change. As your palate adjusts to the delicious spices and flavours of nutritious food, you’ll wonder why you were eating certain foods in the past when you have so many healthy and delicious alternatives to enjoy.
Discard your plate-finishing habit and start with small portions, eat slowly, chew often and listen to your your body’s signals and eat until you not hungry anymore. If you eat until you’re full, you most likely ate too much.
Successful weight loss requires no calorie counting, or micromanagement of portion sizes. All it requires is that you eat mindfully and listen to your body.
Eat to satisfaction, not to explosion. Overeating is a cultural and habitual practice, don’t go there.
Unlike dieting, Toms Fitness Blueprint is completely flexible and adaptable to your situation right now.
It teaches you how to change your behavior to lose weight permanently, and that’s more valuable than the world’s greatest recipe book or most accurate list of weight loss foods.
The techniques you learn and the tools you use are powerful and transformative, and yet they’re so simple that anyone can succeed with them.
Toms Fitness Blueprint is not another diet or exercise regime; this is an advanced program. It’s entirely different and much smarter than dieting, with a higher success rate.
Dieting is for temporary weight loss. Toms Fitness Blueprint is aiming for real, lasting change.