
Principles vs Methods of Weight Loss
Most people in at some time or another have tried to lose weight in their lifetime, or at least tried a “way of eating” for some benefit. The problem nowadays is of course that there seems to be a new way of eating proclaiming to being the missing link to weight loss invented every minute. For example, over the last ten years you have probably heard of the likes of the following diets more than once: Paleo Ketogenic Atkins Mediterranean Vegetarian Low carb Low fat High protein Intermittent fasting Vegan And likely many more have either popped…
Read More »
Weight Loss VS Fat Loss: The Difference
When it comes to losing weight many people often only focus on a single metric which is usually that number on the scales. Although this trend seems to be changing, with the ever-increasing information we have access to, People will still judge their progress solely on whether the number on scale decreases on a weekly or sometimes daily. Both approaches are not wise. Let us discuss why this is a bad strategy from the start then. Every single piece of tissue (muscle, fat brain, liver, bones, kidneys) and everything in-between weighs something. So, when you step on…
Read More »
Why Diets Fail
The number one variable that underpins the success of a diet is adherence. In other words, regardless of the diet that someone chooses to achieve their weight loss goal, being able to “stick to it” long term ultimately determines its success. Attempts typically result in early rapid weight loss followed by a plateau and progressive regain. Unfortunately. this scenario is all too common among dieters. In fact, over a 5-year period around 80% of people will regain the lost weight. Below some of the most common reason why: Mindset Mindset remains one of the biggest limiting factors…
Read More »
The Weight Loss Pyramid: Calorie Deficit, Protein, Everything Else.
Everything needs some fundamentals and weight loss is no different. Therefore, focusing on the tried and true. When I hear questions being asked like When I get asked questions like “are carbs bad?” or “will doing ab crunches get me ripped” it confirms that most are out of context with these questions and just have not got some fundamentals whereby if they understood would not need to be asking those questions. Therefore, I’ve created a simple weight loss pyramid. Each level of the pyramid is set up in order of decreasing importance from the bottom and subsequently…
Read More »
Flexible Dieting
An emerging approach that has come to fruition over the years has been one that allows for more flexibility when it comes to eating patterns. As such, flexible dieting has become an adopted strategy for many of those whose goal is weight loss. What is it and how does it work? Simply put, flexible dieting is picking periods of time during the week or for certain situations to consume fewer calories on certain days of the week in order to have more “flexibility” on days where you want to eat above your deficit or maintenance calories. This…
Read More »
The Dreaded Weight Loss Plateau
One of the biggest roadblocks on a weight loss journey is when your weight stalls. It can cause all sorts of psychological issues that often lead to people throwing in towel even if they have lost weight. However, it should be expected well in advance that weight loss plateaus are completely normal and can happen multiple times throughout your weight loss journey. There are several reasons for this with the main ones being how your metabolism adapts to changes in calorie intake and expenditure. In addition, by default, smaller bodies burn fewer calories so essentially losing any…
Read More »
Debunking Nutrition Claims
When it comes to nutrition claims it is best to have a filtering system where you can confidently conclude whether these facts are likely to be based on fact or fiction. The key to being a savvy investigator when you are trying to debunk a nutrition claim is to adopt an evidence-based mindset consistently asking is their strong evidence to support the claim. As the saying goes extraordinary claims will require extraordinary evidence. Here are some evidence-based filters to adopt to help you decipher nutrition claims: Filter 1: If It Sounds Too Good To Be True It…
Read More »