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Fitness goals

Fitness goals

Can we lose weight with diet only?

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There are some people that hate exercise and it doesn´t matter which activity I tell them to do they do it once and never again and the excuses of why they can´t do exercises are infinite like it´s so hard, they´re out of shape, they sweat and they hate to sweat, they don´t have time, etc.

Even when losing weight following only a diet and not doing exercise is not the best weight to do it is possible.

Lets be clear about what weight loss means, in general weight loss means losing fat, losing water and losing muscle. This is what happens when you don´t do exercise and only follow a very strict calorie diet. If you do this you´ll end up being skinny and the worst part of this is that losing muscle mass have negative effects long term so focusing on improving body composition is key or at least maintain the amount of muscle you have.

It´s so hard to maintain muscle if you´re not exercising and you´ll get to a point where your body will start burning muscle mass when you are on calorie deficit because there´s no reason for your body to keep that muscle, you are not using it. When you lose muscle your metabolism slows.

Reducing fat and increasing or maintaining muscle mass is the way to go and your goals must be targeted to this. If you don´t want to exercise and you only want to follow a diet to lose weight which I don´t recommend you´ll need to consider two things, calorie intake and insulin.

You´ll need to reduce calories to be able to create a deficit to force your body to use stored fat for energy, this deficit will need to be higher than if you were doing some exercise. Reducing calories will get you to a point where you can´t lower calories more which makes it almost impossible to lose more fat.

Insulin can make fat loss easier or block it, if you are insulin resistant you´ll need to improve insulin sensitivity by lowering carbohydrates or following some type of intermittent fasting. If insulin is high your body won´t burn fat efficiently and insulin get triggered with carbohydrates , intermittent fasting helps lower insulin when you are in a fasted state.

If you only follow a diet and don´t exercise you´ll end up being skinny causing more problems long term, once you stop the diet you´ll gain the weight back and you´ll gain even more weight thanks to the slow on metabolism. Now you have less muscle and your body needs lower calories to maintain your physique.

If you hate to workout and only focus on a diet, you´ll need to be very strict lowering calories a bit more than if you were working out and you´ll need to eliminate all sweets, junk, processed and fast food and you´ll also need to eliminate or at least reduce complex carbohydrates like oats, rice, potatoes, you may even need to avoid fruit and you need to stick with meats, fish, eggs, a lot of vegetables and healthy fats like olive oil, avocado, nuts and seeds.

Going to this extreme is not necessary and it´s obviously not healthy, if you are one of this people you need to continue trying different type of exercises until you find one that you like and enjoy, you can try yoga, boxing, circuit training or you can combine them. You don´t need to do the same type of exercise every day or every week, you can change it every day, every week or every month.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Fat loss is a life changing choice

18 Weight loss is life changing
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There are so many fitness and weight loss programs, there´s a lot of information out there and a lot of fitness experts or gurus or influencers giving their advice but the problem with obesity, overweight and related diseases is still there.

We have access to everything we need to know, all the information is out there, but you need to do the research and figure out what´s the truth, which are myths and lies. There are so many guys and girls putting a lot of myths and lies to sell their stuff so don´t believe what you read or hear, if something gets your attention research more in depth to find out if it is true. With all this you end confused and overwhelmed and once you find the truth most people still don´t get results or it´s hard for them to maintain them.

There´s a big gap in fitness that most experts do not talk about, many of us know what to do and still don´t do it, we have the right information but for some reason we don´t feel like doing what we need to do. The reason for this is the mindset and habits.

This is the gap between setting goals, having the right plan and achieving your goals, it all lies in your mindset and habits. To achieve your weight loss and sustain it you need to realize that it´s a lifestyle change, you need to develop new healthy habits by changing behaviors and making the right choices, this is where your minds makes it harder for you.

To make it a lifestyle you need to develop healthy habits that are sustainable, that are simple for you to make them part of your day and that gives you the opportunity to enjoy life, this is the goal of the tools and strategies I share with you. The tools I share make your life easier and makes it simple for you to lose weight, get in shape and sustain the results in an enjoyable way without counting calories, points or eliminating food groups.

Those tools are the habits you need to develop but you need to make different choices every day, when you make different choices your mind gets uncomfortable, you are out of your comfort zone, you are doing things different so your mind will make everything it can to get you back to your old habits, this is why it is so hard to lose weight and the guys who are able to lose some weight in program if they don´t develop the habits they need to sustain it they gain all the weight back in the next months or years.

It is hard to change your mindset and thoughts, to break those old behaviors and habits and develop new ones, habits are actions you do over and over and over that they become part of your life and after too much repetition you do them unconsciously. The way to change habits or develop new ones is by repetition and the first weeks and months you need to make those habits consciously over and over and over, you need to make the right choice every single day even if your mind tells you it´s to earlier, start tomorrow, you don´t have time, you are too tired.

Developing good habits that will make your weight loss journey more simple and that make it almost effortless for you to maintain is a lifestyle change that will impact all your life in all other areas, you´ll start seeing the changes in the firsts weeks and months, the way you feel, how your body change, you have more energy and your self confidence increase and many more benefits and amazing changes that will help you live a better life.

Those new habits need to be based on the 5 principles of fitness, they all work together to give you the best results possible, if you only work on 1 or 2 you are making things harder on yourself, just by making one simple change in your day for each of the principles the results and changes in your life are huge.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Fitness goals

My thoughts on fat Thor

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Avengers: Endgame came out on April 26 and for the past week I´ve been reading and hearing comments about Thor. Most of those comments are negative, some stay at how bad he look but others go deeper by claiming that the other characters make fun of him and how disrespectful that is for obese and overweight people.

In the film we can see Thor with long hair and beard and he´s gained weight, he spend the time playing video games and drinking beer. We can see how other characters make jokes at Thor´s expense but it doesn´t bother him.

My thoughts on this are that Thor went through a lot of pain, physical, mental and emotional; he lost family, friends and people he cared about, and he blame himself for not being able to stop Thanos which makes him feel like failure, he lose confidence so when he return to Asgard he´s dealing with too much stuff and he stops taking care of himself. Then some scenes later he talks with his mom and she sees the pain, that scene when their talking and his moms tells him that everyone fails and then Thor´s line of still being worthy are highly emotional. At the end we see Thor regaining confidence and feeling worthy.

Watching many Marvel movies, especially the ones from Iron Man to Avengers: Endgame we can see that humor is part of all movies. The jokes making fun of Thor from my point of view are not making fun of him being fat which is what most people are saying, it is more to the complete situation, how Thor lose confidence, feel like a failure and stopped taking care of himself which lead to poor habits and how he let himself become this new version which is relatable to many of us.

For me what they did in the movie was an amazing representation of how some situations can lead to depression and alter our lifestyle in a negative way by making wrong choices every day, eating unhealthy foods, lack of exercise, a negative mindset with thoughts that keep us stuck in the past and all this leads to obesity and overweight and that´s just the beginning. This creates a cycle of unhealthy habits which is so hard to stop, we get attached to those experiences and until we let them go we won´t be able to make any change.

We´ve all lived that, we´ve all been through difficult situations and while for some of us it´s easier to let them go and get on the right track faster, for others is very hard and complicated. We all need someone to help us get through those times, also changing the environment is helpful to break our unhealthy habits and routines and start making better choices.

It´s so hard to stop that negative cycle and start making a change, we need to be conscious and aware of every choice we make and if it´s an unhealthy choice we need to change it for a better one, we can´t let our subconscious make decisions because if we do we´ll end making the same unhealthy choices over and over.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How marketing and companies impact our results

17 How marketing companies affect your results
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Many people buy products just because they saw the commercial on the tv or the ad on social media without taking some time first to see if the product is really healthy or not. The food industry is huge and selling is the priority. Many of the physical and mental health issues we´re dealing with nowadays are caused by our lifestyles, our diet is based on highly processed foods which are loaded with sugars, unhealthy fats and chemicals.

Most of the decisions we make are based on marketing campaigns or what some friend or family told us about a certain product.

Companies need to sell their products so they take every new trend and create an amazing marketing campaign around it to sell, they sell to our emotions, they tell us what we want to hear and in some cases it may not be true.

But the fast pace of the times we´re living also have a huge impact on our decisions, most of us by processed food for convenience, it´s a lot easier to take some packaged food for snacks or meals than to cook meals and carry them with you.

If your health is great or at least good you will still be getting great results even if you eat a lot of processed foods but for people with insulin resistant, or people who consider food as their first option every time their feeling down or depressed as a way to feel good then processed food is a big problem.

If you see or hear any commercial from any fast food restaurant or any new processed food and you need to go out there and buy it, or you just go out to find food and you buy the first thing you find then companies affect you more then you can realize, all this companies and marketing are controlling your life, your decisions and your health. You can start any fitness program but those results won´t last and it´s not because you´re not stronger enough or because you are not capable, it´s because of your habits and behaviors.

All processed food triggers some reaction in your brain that makes you feel good and give you some kind of pleasure, this is why you turn to food whenever you feel down and also the chemicals in food make you addicted to them so it´s hard to eat just one.

If you are obese and overweight and you´re blaming yourself, let me tell you that it´s not your fault, it may be thanks to the way we grew up, the habits and behaviors from our society but the culprits are the food companies and their marketing campaigns. Most processed products that companies create are full of refined sugar, trans fats and chemicals that trigger some responses in your brain that make you feel good and that make you addicted to them so that you continue buying and consuming and they keep getting richer. All marketing campaigns created by big companies to sell their products are targeted to our emotions and subconscious mind so that you try their new product and you continue buying it.

You need to stop blaming yourself and know that the choice to stay the same or change your body and your life for better is yours. The solution is in your hands and you are the only one who can decide and take control of your life and your health.

Do not believe what big companies say to sell their products, take the time to check them for yourself, by reading labels you´ll realize that you´ve been fooled into believing that those products are healthy when they actually aren´t and you´ll be able to make better choices based on the information that you now know.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Fat loss mistakes

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Avoiding some common mistakes will make your fat loss easier and faster. The times we´re living now where we have so much information at our hands we get confused on what´s right and what´s wrong, there are many experts with big promises and it´s hard to decide whom to trust, it´s normal to make mistakes, but knowing what you are doing wrong is not always that simple.

The first and biggest mistake is trying to lose weight fast, it´s not healthy and will lead to  negative long term damage. Following traditional low calorie diets is a big mistake, the industry and fitness expert took advantage of people wanting to lose weight fast making big promises that will deliver amazing results in short time without making health a priority.

Another mistake people make is focusing only on calories and not paying attention to macro nutrients. For many people it all comes down to calories, eat less-move more to less weight and eat more to gain muscle. Getting lean is more complex than just calories. Macros nutrient ratios is an important factor to consider for your health and for achieving a fitness goal, not all calories are equal, knowing how to set macro nutrient ratios for your goal and your health in many cases is more important than focusing on calories.

Losing weight without considering body composition, people that is not so familiar with training, nutrition and fitness in general won´t consider relevant body composition, the amount of fat and muscle they have which make a big difference at how your body looks and how healthy you are. This is a common mistake I see, people want to lose weight and don´t consider fat and muscle, they just want to see the number on the scale going down.

It´s so important to set any fitness goal as improving your body composition meaning reducing body fat and increasing muscle mass, this does not means you need to gain a ton of muscle and look like bodybuilders. For beginners when they start working out and doing resistant and cardio training with the right diet they can lose fat and gain muscle at the same time, if they´re only using the scale to measure their progress they lose motivation because they may not lose any pound but they´re not considering how their body composition changed.

Improving body composition and losing fat can get very complex, hormones play an important role on whether you lose fat or you hit a plateau if you only consider calories you are not paying attention at your hormones and this can stop your progress, if insulin and cortisol are high it´s harder to burn fat, if growth hormone is low your body can´t build or maintain muscle, if leptin and ghrelin are out of balance you´ll over eat and those extra calories can come from unhealthy food thanks to the increase on cravings for simple carbohydrates.

When trying to lose weight, you must consider it as a lifestyle change, slow and steady always wins. You can change your body and your life completely in 6 months to a year, 6 months is a small period of time to change your body and to live healthier.

Stop trying to lose weight fast, and stop following low calorie diets that fail on long-term. Focus on making changes to your lifestyle, start creating good habits that will lead to the physique you want, living healthy and happy.

Following a healthy nutrition program based on fresh foods, doing resistance training to maintain and build muscle and adding some cardio to help you lose fat faster, getting enough good quality sleep every night, lowering stress with breathing techniques and getting the right mindset through meditation is what´s going to make it possible for you to get in your best shape and sustain.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

The struggles of being obese or overweight

15 The struggles of being obese
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When you´re dealing with your weight, if you are obese or overweight or if you´ve been there you know that it´s a roller coaster of emotions, you have a lot of insecurities that you hide as much as possible from people around you, you feel sad, depressed, lonely, unworthy and if you´re bullied things get worst, there´s a sense of loneliness and emptiness deep inside you. If you´ve tried any weight loss program you feel like a failure and that you don´t deserve to live a better and get in shape you may think that you suck.

All this is not true, it´s not your fault being obese or overweight and if you fail in any program it´s not your fault either. The times we´re living now has pushed us to this unhealthy lifestyle and food has become a way to cope with stress and negative emotions if you add to this that this unhealthy foods you eat create an addiction you´ll understand why it is so hard to stop eating them. You may love sweets, junk and fast food and feeling depressed and being lazy has become normal for you, it´s your lifestyle but deep inside you, you feel unhappy, how many things are there in your life that you are not happy with? the way you feel? the way you look?

With all this emotions and negative stuff going on in your life is disrespectful from me to tell you that you just need to “eat less – move more” the most famous advice for weight loss which I´m pretty sure you´ve already tried it. All those negative emotions are the result of the food you eat and the excess weight, the moment you start making healthier choices you´ll feel better and look better but you need time.

If you´re tired of this negative roller coaster and this kind of life and once you decide you want to live better and get in shape you need to make a commitment, it won´t be easy most of the times at the beginning it will be challenging and your mind will try to stop you, every time when you´re working out and you feel the pain, when you feel like you can´t go any longer that´s when you need to push yourself even when your mind tells you that you can´t, prove your mind wrong, finish your workout.

When you start making healthier choices with your food your brain will send you wrong signals with cravings telling you that you need those cookies, that donut or bowl of ice cream, this is normal, you´ve fed your body with this types of food for a long time so it´s challenging to avoid them, what you can do is remove all the temptation from your house and office, food is everywhere so you need to have a strong will power to avoid them every time you´re out. You can have your favorite snack or dessert when you´re out with friends or family and you don´t need to eat chicken, rice and broccoli every day.

Most fitness experts think it´s so simple and easy for everyone to get in shape and stay in shape, if it was this simple then you may not be looking for advice, researching and trying different things just to see that they don´t work.

Everyone knows and if you´re looking to lose weight you also know what the right choices are, you know that you need to stop eating unhealthy foods and eat more healthy fresh food and that you need to do exercise and you get frustrated because you can´t make those healthy choices every time but the way food affects your body plays an important role on you making the right choices.

When you want to lose weight you need to make healthy choices and make those healthy choices become habits, this means doing things different than the way you are use to, this gets you out of your comfort zone and it doesn´t feels right, your mind wants to go back to your old ways and this leads you to making the wrong choices and procrastination.

As you can see losing weight, getting in shape and sustain it is not only about following a diet and workout program, your mindset, sleep and stress are also part of this puzzle that will help you achieve your goal and live a better life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

We´re eating too much of the wrong foods

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The biggest problem in nutrition is that we are eating too much and we´re eating the wrong things.

Food is the cause of many diseases like obesity, overweight, insulin resistance, diabetes, etc; but we can use food to help us prevent some or a lot of them and this must be our goal when we´re looking for the best diet or what I consider to be better, a nutrition program that helps you achieve any fitness goal in the simplest way possible and that is healthy.

There are so many different diets with different macro nutrient ratios from high carbohydrates to ketogenics and all combinations possible but we´re missing the most important part, most guys and girls I see following any type of diet are still eating unhealthy foods and that´s the reason why they can´t achieve their goals and sustain them.

There´s no reason why you need to follow a strict diet it doesn´t matter if it´s high carbs, ketogenic, vegan when some or most of the foods you eat are processed and unhealthy and another problem is that most guys and girls don´t know portion sizes and portion control, if you have the chance to measure your food you´ll see how much you are eating, half a cup of rice is a lot less than what you think.

It all comes down to the types of foods we´re eating and the amounts we are eating, most of our diets are based on processed and fast foods and all this products are high in sugars and chemicals which create addiction this is why you can´t eat just one; most junk, processed and fast food is loaded with hidden sugars and tones of chemicals that your body doesn´t need, some of those ingredients are toxic for the body and it doesn´t know what to do with them, there are no nutrients and they´re high in calories.

Portion size is out of control, at least in America the portion sizes are bigger and bigger, companies make packages bigger and they sell them as a marketing strategy, you can see those big packages with a note that says “20% more to share” or “20% more for free” whichever the case you end the whole package alone (most of the times). Fast food restaurant also have their tactic to sell you more “for $1 do you want to change small size for medium?” and seems we´re hungry we say yes (at least me).

I´ve read some studies that show that diets in Europe are the healthiest and countries like France, Italy have lower heath problems, there are some things to consider here, they have 3 meals per day and no snacks, the meals they eat are cooked with fresh ingredients, they don´t consume too much processed foods, the portions are smaller and they do more physical activity. If you compare this with our habits in America or countries with higher health problems you´ll see it´s the opposite.

It´s so much food without nutrients, this food is everywhere we´re bombarded with publicity of so many different products and every time we go out on the street we´re bombarded with so many different products, it´s a battle between companies to sell and it´s a constant battle with your mind to avoid all of them and choose the healthiest option.

As you can see this is the perfect combination that leads to an unhealthy life and the reason why it´s difficult to lose weight, the solution is simple eat healthy meals prepared with real fresh ingredients, I´m not telling you to follow any diet which will make it harder for you just avoid those unhealthy foods you already know and eat a little less. The moment you start making better choices by eating real fresh foods you´ll eat less it is harder to overeat healthy foods because you are giving nutrients to your body. What you can do to eat less is to eat slower, this give enough time to your brain to tell you when it´s enough.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

What we eat and how much we eat both have an impact on our results

13 What you eat and how much you eat
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Not all food is equal  we can divide food in three macro nutrients and there are healthy and unhealthy options in each of them. What you eat and how much you eat are both highly important for any fitness goal and for a better life.

Nowadays food is everywhere and the portion sizes and packages are huge so it´s not a surprise that we´re eating too much of the wrong food and it´s also not a surprise either that there are so many diseases that were uncommon years ago and I believe that many of this diseases are thanks to our unhealthy lifestyles.

We know that unhealthy foods have a negative impact on our health, they affect our mood, energy, focus, our feelings and emotions and the way they work on your body and brain make them so hard to avoid them, instead of limiting we eat more and more.

What you eat and how much you eat both have an impact on your fitness goals and your health, if you have a healthy lifestyle where you avoid sweets, junk, processed and fast food as much as possible, when you eat some of this unhealthy foods your body won´t get the same responds compare to someone who eats this foods on a daily basis.

Most of our diets are based on junk, processed and fast foods, companies make packages bigger as a strategy to sell more the “to share” only makes us eat more I´ve seen most people eating the whole package by themselves without sharing, if you buy some of this package make sure that you “share” with the people around you so that you don´t gain weight alone 😉

It´s so easy to over eat junk and processed food, but it´s so hard to over eat a salad or chicken, when you eat junk food you´re not giving nutrients to your body so your brain send signals of hunger until you give them the nutrients it needs so you´re not actually hungry your body needs nutrients.

When you change what you eat you´ll reduce the amount of food you eat at the same time, if you change your chips or cookies for some almonds or cheese you´ll end up eating less, if you change the pizza and macaronis for a dish cooked with fresh ingredient you´ll eat less. Many people don´t think that just changing fast food for meals cooked with fresh natural ingredients makes a huge difference and it actually does.

There´s no reason to follow strict diets when there are basic things that are more important and that have a bigger impact on your weight, your health and your life. There are so many guys and girls claiming that they have the best diet or fighting for which diet is better and they try to put you on a ketogenic or a very high carbohydrate diet. Let’s keep things simple, we all know which foods are healthy and which ones are unhealthy, the problem is why even when you know which are the best options you keep making the wrong choice time and time again.

So don´t overcomplicate things, don´t try to follow any strict crazy diet low in calories, focus on making the right choices, we need to cook more. Some years ago food was a way to keep family and friends together, they all cooked the meals and sit at the table to spend some time together, try to cook more, cook your meals or if you can´t cook go to a local restaurant, those small local cuisines that prepare meals every day with fresh ingredients are much better than fast food restaurants.

I’d love to see guys and girls cooking more for their families and friends and spending more time together eating traditional dishes to keep their culture alive. Avoid having sweets, junk, processed and fast food at home at the office, keep those foods when you´re out and for special occasions.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

The problem with commercial weight loss programs

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I´m pretty sure that you´ve tried at least one of all the different weight loss programs out there, you may got some results but not what you were expecting and you couldn´t sustain the results for so long.

Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so strict and go to low in calories; for training it´s most cardio or circuit training based on cardio which makes the experience so hated. The goal of this programs is to help you lose as much weight as possible and with this you get in more trouble.

This programs don´t focus on making your weight loss journey as healthy as possible and as enjoyable as it can be, even when you´re following a weight loss program you need to have some freedom and not make it so strict. So they´re giving you all the reasons to make it impossible to stick with the program.

They focus on losing as much weight as possible without considering body composition so you lose fat, water and muscle, when you stop the program it´s so hard to sustain your results because your metabolism is slower when you lose muscle your body needs less calories so you need to eat less to sustain your new weight and with all the cardio exercise that leads to muscle loss it also made your body more efficient at using calories so every time you do the same workout your body will be burning less calories. So you end in a worst place than when you started the program.

After you get 30 you start losing muscle so this muscle loss plus the muscle loss lost with this traditional programs it´s harder to maintain your results.

What you need to do is focus on eating healthy meals and avoiding unhealthy foods as much as possible, once you´re comfortable with this first step begin reducing the amount of food  eat just a little less to create a calorie deficit, you can try intermittent fasting to help you through this step.

Then you can start playing with your macro nutrient ratios and find which one is the best for you, you can use carbohydrate cycling as a tool to change your macro nutrients and calories. The goal is to give nutrients to your body to function properly for daily activities and to recover.

For training you need to reduce cardio and increase resistance training, resistance training or lifting weights is what helps you maintain or gain muscle, 3 to 4 days a week most be for resistance training and to those 4 resistance workouts you add some cardio on the 3 days left. On your resistance workouts you need to focus on getting stronger, you can do bodyweight exercises or compound movements and get stronger on those, this way you make sure you maintain muscle mass and cardio workouts help you burn more calories helping your get leaner.

This is how improving body composition is done, you gain muscle mass through resistance training and lower body fat. The best part of improving body composition is that you look amazing, your body looks toned and if you want to gain more muscle you can do it. Having more muscle means that your body needs more energy, more muscle burns more calories so you can eat more, once you develop new habits you don´t need to be obsessed or strict with your nutrition program, you can have more cheat meals and be able to eat snacks or desserts more often without worrying about gaining fat.

Chances are that you end up falling in love with your training routine and you don´t want to lose any lifting session, if this happens you´ll be in an awesome place and you only need to keep momentum going. It takes time to see results but not that much and the results you´ll get are amazing and will keep you motivated, you´ll see your body changing and getting stronger making it easier to go to the gym and to focus on healthy foods, seeing results is the best way to keep you motivated.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goalsNutrition

Why low calorie diets don´t work long term

11 Low calorie diets
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Most people I know who want to lose weight think of it of diet and exercise, the most common advice we all know “eat less move more” but when they start following this advice with any weight loss program they realize how hard it is, some of them finish the program and lose weight but can´t maintain the results for long, other don´t finish the program.

Weight loss is not about eating less and following strict low calorie diets, when people need to lose a lot of weight their body don´t work the same as a lean person, their metabolism is slower, they are insulin resistant so their body can´t use carbohydrates efficiently and their hormones are not working in balance.

With all this going on if they follow a strict low calorie diet of course they will lose weight, sometimes a lot but as they lose weight they´re losing muscle mass and they´ll hit a plateau and get to a point where the calories are too low that is not sustainable. This is a short term solution that causes negative impacts long term.

You may also know that it is actually very hard to keep calories low and avoid certain foods, in most cases people who have been following unhealthy diets and make a sudden change won´t stick to a nutrition program for long, the more strict the program the less chances of sticking with them. Your body is used to all those unhealthy foods, they create addiction and a vicious cycle that is so hard to change, if they focus on making healthier choices without considering calories the progress is amazing.

The first step is to first develop the habit of eating fresh foods, meals cooked and prepared with fresh ingredients then you can manipulate macro nutrients according to your body.

Not all calories are created equal and each macro nutrient affects our body and hormones differently, low calorie diets do not consider this so they´re not considering what matters most.

Low calorie diets are a short term option, if you want to lose weight fast you can follow one of those traditional weight loss programs and you´ll get results but the problem is when you stop following the program and realize that you made more harm to your body.

As I´ve said before your weight loss goal must be set as improving body composition and a lifestyle change, in order to sustain your results you need to develop healthy habits based on what matters most, the 5 principles of fitness are key.

It´s important that you understand the function of each macronutrient and the impact it has on your body and also how the hormones of your body respond to each macro and their functions.

Losing weight, getting in shape, improving body composition and make it sustainable is more complex than just calories. You need to improve insulin sensitivity, keep insulin and cortisol low, increase growth hormone, keep ghrelin and leptin in balance, imrpove metabolism and this can only be done when you focus on macro nutrients.

Low calorie diets do more damage to all those hormones, they slow your metabolism, they keep insulin and cortisol high, growth hormone is low, leptin and ghrelin are not in balance as you can see it´s the opposite of what we want and the more you stay with those diets the more damage they do.

Weight loss is not about diets, there´s no reason to follow a diet for a period of time and then get back to where you began. It is possible to get in amazing shape and get the physique you always wanted and sustain it, it´s simple and effortless the key is to make it a lifestyle by developing good healthy habits based on the 5 principles of fitness.

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Pam