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WHY RAPID WEIGHT/FAT LOSS IS NOT ALWAYS A GOOD THING!!!

Thats right you’ve read it correctly and I firmly stand by this statement and I have done for a while. It is now an expectation that people should lose massive amounts of weight/fat in a short space of time.
 
This preconception is what is causing people to fall of the wagon when they are actually going about losing weight/body fat in the right way because the scales aren’t necessarily corresponding with the effort they are putting in.
 
Their preconception is based off magazines, their mates going on juice diets, doing slimming world etc……
 
The problem is that all these diets put you in a constant hypo caloric (reduced calorie) state. Basically the calories you are burning are not being met by the calories going in, therefore it is inevitable you lose weight.
 
To prove how bad this is I am going to use myself as an example.
 
On the 9th January this year I started a intermittent fasting protocol (don’t eat 1st meal until midday) as I was a good stone overweight and wanted a nutritional protocol which I knew would get some weight off.
 
It worked, but worked a bit too well. I lost the stone within 13 days!!!!! Now normally you would look at that loss and timeframe and get all your mates and family patting you on the back and congratulating you but heres the thing, I felt worse for it!!!!!!! Yeah I looked better in the mirror but day by day felt like shit as I was in a constant massive calorie deficit. To compound this I had started rugby again after our Christmas break, increase training frequency in the gym by at least 2 sessions so my output (exercise) had increased but my input (calories) had decreased!!!!
 
Looking back its the definition of madness!!!!!
 
-my sugar cravings increased
-I ended up binging at night
-i had no energy
-I had lost muscle without a doubt
-my overall behaviour was up and down
 
In other words I had got it wrong. Long term this wasn’t going to get me anywhere. It was ok for maybe a week or so but then I needed to change it up to something which brought about change in a more controlled way while supporting the increased exercise I was doing.
 
We as a society now are so obsessed with the scales and as a result pay very little attention to how we might be negatively affecting our hormonal make-up for the worse, decreasing our metabolism or absolutely hammering our adrenals for example. The internal mechanisms if healthy and functioning properly long term are some of the key ingredients to you looking fantastic in front of that mirror or in that ball dress or on the beach but unfortunately we want that weight loss yesterday and as a result we are willing to risk messing up all these internal mechanisms and ultimately making us more unhealthy and that task even harder.
 
It is never too late to do things the right way.

Pauls top 5 foods for increased fat loss

There are a lot of top foods out there however I have narrowed down 5 foods that I would encourage you to start adding in to your nutritional plan straight away.

 

Kale – This food is packed with nutrients as well as helping clear toxins from the body which in turn is putting you in a more alkaline state (perfect for fat loss). It also helps suppress appetite

Avocado – Mono-saturate which helps improve improve cell membrane and fat burning hormone integrity. You are also less likely to store fat and in turn speed up your metabolism

 

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Wild Salmon – Lets get this right from the start. The salmon you eat must be wild for you to get the full benefits from it. Wild salmon feed on something called Krill which gives it, its omega 3 properties, NOT pellets like you see and hear in the salmon farms. Wild salmon is packed in omega 3 which helps balance your 3,6+9 ratio’s. The omega also helps increase insulin sensitivity which is imperative for fat loss.

 

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Coconut Oil – As cooking oils go this is imperative for you to use with your meals, especially in the morning. Coconut oil is packed full of Medium Chain Triglycerides (MCT’s) which your body preferentially uses for energy.

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Cinnamon – This great spice is not only great tasting but it also helps shuttle circulating glucose into cell membranes quicker meaning insulin hangs around the blood stream less frequently.

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Eating less just doesn’t cut it long-term

Its very rare that someone comes to me and I have to reduce their calorie intake. In fact the opposite is true. Most of the time I have to gradually increase what they eat on a daily basis.

Not giving your body the fuel it requires on a daily basis can have huge health consequences for the short and long term and generally starts a domino effect of problems which take time to reverse and change for the better.

I prime example would be what happens when you try a FAD diet.

1. first of all you are calorie restricted which means you lose shit loads of weight in the first fews weeks

2. Secondly you start to plateau. This is mainly because the body has now readjusted its BMR (number of calories your require to survive) in order to meet with its new calorie intake and therefore has learnt to be more efficient and store energy for when it needs it. (By the way being more efficient in relation to this point isn’t a good thing).

3. After 8-10 weeks or so you stop the FAD diet and go back to eating how you used to. The likely hood is that you are now eating more calories than when you were on your FAD diet and because your Basal metabolic rate has lowered to a much lower calorie intake all additional calories you are now taking are surplus to requirement and store as fat and get this you actually become heavier than when you first started the FAD diet!!!!

After a few weeks or months you look to start the next FAD diet and the process starts again. All in all you become an internal mess and you are just making results harder to come by.

This type of person who Yo Yo’s from diet to diet are then ironically after the quickest results which just won’t happen because you need to make yourself healthier before changes start to occur.

When anyone comes to see me and they call something a diet I get worried. Calling something a diet has a definitive beginning and at some point a definitive end. There should be no end. It should be a way of life.

If you are eating plenty to start with then you should find results easier to come by than someone who hasn’t been eating enough for the last 1-20 years of their life.

If you have been eating on a very low calorie diet for the past X number of years be realistic and don’t expect results to happen straight away. Start by gradually increasing what you eat week by week. This should in time make you so much healthier and then you just may be in a position to see some great body composition changes.

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