And I would do anything for love, I’d run right into hell and back I would do anything for love, I’ll never lie to you and that’s a fact
But I’ll never forget the way you feel right now, Oh no, no way. And I would do anything for love, But I won’t do that No I won’t do that
The words penned in that song by the rock star Meatloaf back in 1993 that reminds me of the response “would be” weight losers give when they are advised to quit eating sugar. They claim they desperately want to lose weight, and would do anything to do so, yet they respond with “I won’t do that”!
If you claim you are desperate to do anything to lose weight, but refuse to abide by solid advice, I don’t think you are actually as desperate as you think you are. When you are asking for advice, you are essentially admitting that you do not know what to do – so, why be quick to say no?
If this is you, you have already failed yourself.
Ask yourself if you take this position from one of emotion, or does it come from personal knowledge and experience?
Give up sugar?
But I won’t do that
No, I won’t do that!
When we consume sugar, it causes our blood sugar to rise. The result of this rise in blood sugar is a corresponding rise in insulin. This occurs when the pancreas releases insulin in order to get glucose out of your bloodstream and into your cells, where it’s needed for fuel. When we consume a meal, particularly if the meal is high in sugar or simple carbohydrates, we will experience a spike in our insulin levels. Too much of this is not a good thing as it leads to insulin resistance and/or type 2 diabetes. But, there are more factors to be considered when it comes to our insulin levels.
Are you sure you still won’t do that?
It is clear to most people that we all need healthy insulin levels, but most people actually have little understanding of insulin.
Insulin allows glucose to enter your cells for energy. But too much leads to insulin resistance which is where your muscles, fat, and liver no longer respond to the insulin signal. When we have insulin resistance, glucose cannot get into our cells which causes them to starve. When this happens, our body signals the pancreas to crank out even more insulin, which does not help the matter. Glucose just keeps building up in your blood while your cells are starving. This is happening for most people as a result of what they eat!
Insulin resistance can manifest itself in many ways. You may have outward and obvious symptoms, but then you might not. Some will be overweight, while others are still within healthy weight ranges. Your blood pressure could be high, it could be low. The same is true with your cholesterol levels. The point is, your consumption of sugar could be having a dire impact on your body whether you know it or not. The symptoms above are all part and parcel to metabolic syndrome which it is now known, you can have whether you are skinny or fat. Obesity is now being recognized as a symptom of metabolic syndrome rather than as a cause of it.
Insulin does not work by itself.
There are two more hormones that work in conjunction with insulin. Leptin and ghrelin also play a role in the hunger-satiety process. Leptin gets released from adipose tissue to let you know you have eaten enough, while ghrelin tells us that we are hungry. Insulin does double duty by telling our body to store energy, and to stop eating. When all is in balance, the insulin and leptin counter the ghrelin to keep our weight stable. However, when we become insulin resistant, the leptin signal becomes blocked. What this means for you is the ghrelin is now running the show, and you will find yourself hungrier and hungrier while getting fatter all the time. The prime directive of metabolic therapy is to get your insulin levels down. And this is important no matter what your scale tells you about your weight.
If you suspect you are diabetic, insulin resistant, overweight, or may have metabolic syndrome, see your doctor!
In the meantime, there are things you can do for yourself.
The first thing you can do to help yourself is to drop the attitude of “I won’t do that”.
Eliminate foods and drinks that contain added sugars and other simple carbohydrates. Simple sugars contribute to insulin resistance and overall poor health. High fructose corn syrup is a particularly bad offender. Just stop with the simple carbohydrates that contain glucose, fructose, and sucrose, such as candies, cakes, soft drinks, and added sugars and sweeteners. Learn to read food labels — you’ll discover that processed foods and sweets tend to be loaded with added sugars.
Change your nutritional habits to revolve around whole foods rather than processed foods that are full of sugar, unhealthy fats, sodium, and preservatives. Besides protein and healthy fats, try to include complex carbohydrates as they take longer for the body to break down. This means they absorb more slowly, helping to keep blood glucose levels stable. Complex carbs will also help you feel fuller longer, and help with weight and appetite control.
Increase your fiber intake. Eating insoluble fiber along with whole grains and complex carbohydrates reduces your risk of Type 2 diabetes. Aim to eat some insoluble fiber with each meal. Good sources include:
Fresh fruits: pears, apples, prunes, dried figs
Nuts and seeds
Vegetables like leafy greens, squashes, peas
Whole grains: brown rice, quinoa, oats
Beans: Lentils, navy beans, kidney beans
In addition to dietary changes, it is important to increase your activity and fitness level. With your doctor’s approval, choose a physical activity you enjoy doing, and commit to at least three days per week.
How about we change the attitude of I won’t do that to one of I will do that! Check us out on our Facebook page and give us a like and a follow. You can find us at this link Fit and Healthy Living with David’s Way.
Muscle rules! As far back as I can remember, I have heard people say things like, “Well, you know, I’m getting old.” as an excuse to let themselves go. I have known mere girls of 30 who cried for days when they turned 30 because they thought that it meant a descent into fat and frumpy. Men are not immune to this line of thinking. There is some truth in this if you are not proactive concerning your health and your appearance. We are criticized for being vain but the truth is, vanity is a strong motivator, especially as you age. There’s nothing wrong with wanting to look good.
Many of you know about my lifetime battle with my weight that was only won when I came to David’s Way. Through the years, I had tried endless diets and all kinds of exercises. I had been an avid swimmer, a runner, a pseudo-weight lifter, studied belly dancing, yoga, pilates, tai chi, calesthenics, HIIT training and sent myself to the chiropracter from jumping rope on hard-packed clay. I was in a hustle for that muscle! I used bands, a treadmill, a pull-up station in my home and joined gyms year after year. I had trainers and went to classes. I was my own guinea pig for exercise experiments. I had numerous DVD’s as long as that was a thing. I walked in my home to videos and hiked the Smokies. This is only a partial list of my activities. Let’s not forget bowling.
We know that nutrition is the most important factor in health and fitness and I struggled with that. I was a lifetime member of a well-known weight loss group. They allowed us to eat sugar and although I tracked my food religiously, the sugar cravings would always win out eventually. The weight might come off but it always returned. My muscle was continually declining. What was I doing wrong?!?
When I first began David’s Way, I bought a kettlebell for weight training. When I went into Dick’s Sporting Goods, they had a very serious bell that could be loaded with as much as 50 pounds. I bought it. Yes, there are 200 pound kettlebells but there are also 5 pound bells so a 50 pound bell looked like a challenge. The workouts that I started doing were not wimpy workouts. I could tell that I was beginning to stress my muscles. The workouts were challenging, but before long, I bought a standard barbell. I was about to learn a critical truth.
As I began the Starting Strength Program, it pushed me farther than I had ever gone before . My paltry 35 pound squat began to grow. As much as I feared deadlifting 100 pounds, before long, I was. My “Newbie Gains” got me hopelessly addicted to the Iron. There was no turning back.
The great Truth that was becoming crystal clear was simply that if I wanted amazing results, I had to do amazing things. A short, easy workout was NOT going to get me where I wanted to go. Muscle has to be damaged to repair itself to build. In my 20’s, a little walk around the block might keep me fit but believe me, at 64 it takes a whole LOT more. When I accepted the difficulty of the term, “Body Recomp”, I began to make serious progress. I learned to do hard things.
David wrote an excellent article, Losing Muscle Mass as We Age that discusses the impending change in body composition that accompanies ageing unless we aggressively fight against it. I well remember being a member of that famous weight loss group that allowed every day activity to earn the members more food to eat. Although I knew that this would not work for me, I gave it a try. I religiously tracked all of my food intake and energy output.
The other women in this group were always cleaning their houses and awarding themselves extra food for the activity. None of these woman had significant muscle. I tried counting housework as activity and gained 7 pounds in two weeks. It was not water weight, it was fat. It took me two MONTHS to get it off. Is it any wonder that out of these women, maybe 2% ever got to goal and not all of them were able to maintain their losses. In no time at all, most gained all of the weight back, eating their way into oblivion as they counted the calorie burn for washing dishes to justify eating more food.
As muscle wastes away, the signals that they send to bones to stay healthy begin to fade away, and osteoporosis can be soon to follow. We can walk the dog, do some Pilates or take a little Zumba class if we want to, but to keep the specter of these two age-related maladies away, we need some strength training. ONLY YOUR DOCTOR CAN DECIDE WHAT’S BEST FOR YOU. Talk to him to see how far you can go into strength training and what type.
There’s everything from elastic bands of different strengths to the barbell. It’s possible that he will recommend only body weight exercise. Performed correctly, it can do amazing things for muscle and bone. I have even read that when lap swimmers push off the wall of the pool at the end of their swimming lane, they build muscle and increase bone density in the hip. The water does provide some resistance and your doctor may only allow swimming until you get stronger or settle significant medical issues.
The point is, I had to work out hard. An evening stroll around the block was not changing my body. I watched as my muscle faded more and more with those wimpy workouts. After seeing your doctor, you may decide that you might benefit from working out as hard as you SAFELY can. When I was 21 years old, I could get in the floor and do calesthentics (body weight exercises) for 20 minutes, a few times a week, and change my body in a short period of time. While I don’t know what it will take for you, at 64 I work out harder than I have ever worked out in my life. It works for me. In three and a half years, my body composition has changed drastically. I began this journey with about 30% body fat. Now, as close as I can measure, I am at 16%. Nothing changed until I changed the intensity of my workouts. I had a clean bill of health from my doctor. NEVER try to push yourself before you have a check-up with your medical doctor where you tell him your exact intentions. Hidden health problems can be exacerbated by strenuous exercise.
We are all going to get old but we won’t all get frail. No one is immune to ageing but you have tremendous input into HOW you age. So you tell me, how will that be?
I hear this term used all the time, and have used it myself, but what exactly does it mean?
Yes, we should all have a desire for equilibrium in our lives. Equilibrium brings us a sense of peace and wellness when we achieve it. But do most of us actually know how to bring it about?
Work and pleasure should not interfere with each other. We might feel like a night out on the town having drinks with friends each week will bring us balance.
And we certainly have to balance our nutrition of healthy and not so healthy foods to truly enjoy the abundance of life before us, right? Many people believe that by enjoying their vices, their lives are balancing out, because they feel good in the moment.
Achieving equilibrium is a very exciting concept about maximizing the quality of our lives. We only live once, therefore we should not get bogged down in one aspect of our lives, to the detriment of the others. We should not want to find ourselves at the end of our lives filled with regrets. Sadly, what many people believe has brought balance to their lives was only an illusion. An illusion that has brought about more misery than it did in quality living. Bringing about equilibrium does not occur by giving into our vices. You might want to argue the point, but you would be living in the moment and not looking to your future by doing so.
The importance of a balanced life.
Maintaining a balanced life is important for your personal health and well-being in this fast-paced, modern world. Sustaining a balanced diet, alongside personal fitness, can help improve and stabilize overall health and wellbeing. Nights of drinking, days of eating junk foods, and a sedentary life will never bring you health or well being. However, this would be what many consider as having a balanced life.
A balanced life will provide the following:
Improved health. No matter who you are, it’s easy to let things like exercise and diet go by the wayside once our lives become too busy. But the reality is, the bodies we are blessed with are the only bodies we are going to get, and it needs to carry you until the end of life. That’s why it’s critical to continue to keep your body strong and healthy enough to enable you to do the things that excite you, even into your senior years.
Improved family life. Family ties are the tightest relationships you should have in your life, no matter how busy life can get for you. When you indulge in your vices, do they actually improve the quality of your family life? When your health has been ruined by your “balance” will you be an asset or a burden to your family? Think about it.
Financial benefits. When living a so-called balanced life that involves poor nutritional habits and other vices, think about the financial ruin that can come from the sickness and disease these habits can bring about. Lost time from work, and extraordinarily high medical bills can ruin a family. Is this balance?
Personal growth. A healthy life balance allows you to achieve higher goals in life. Skills and other abilities are enhanced through socialization, different experience, and trying new hobbies which you need time for. People have a higher level of worth and satisfaction when they can do the things they love.
Improved relationships. Spending time with the people we love helps to maintain healthy and long-lasting relationships. Stress, anxiety, and other work-related issues are often carried home and are detrimental to personal relationships. With a balanced life, we can maintain healthy relationships as a result of less irritability and depression. The rewards of hard work are more fulfilling when we can share them with friends.
Take care and look after yourself.
In order to achieve a balanced lifestyle, you must make sure you are healthy. Your body needs plenty of rest, exercise and healthy food. It’s important to take some time out from a busy day to enjoy activities and unwind by reading or meditating.
Everything in moderation is a phrase we hear and use often. Everything in moderation means that there’s a healthy balance to your life, so laugh, love, live, and be healthy. Balanced living means having a positive outlook, focusing on good habits, and lowering stress.
What has been the cause of America becoming a fat nation? Could it be that we are just a land of gluttons? Or is it that our population of today really has little understanding of health and nutrition. I surmise that the paradox is a combination of both factors, in that we have become a nation of gluttons who have little knowledge of nutrition. I also believe the lack of knowledge is not entirely the fault of Americans being as there has been far too much conflicting data which comes from our government.
We have a problem where valid, yet conflicting studies are at odds with each other, with one side of the issue winning out as settled science. My friends, there is no such thing as settled science, no matter the subject. Good science involves scientists not just proving theories, but also trying to disprove the same theories they have proven. The problem with our nutritional health is that one side has been deemed proven science. And the other equal theory has been neglected as a cause. It is we the people who pay the price as a fat nation when our own government is not ensuring we receive proper education on nutrition.
The Seven Countries Study
The Seven Countries Study was conceived by Ancel Keys, a Minnesota physiologist, who in the mid-20th century brought together researchers from all over the world. It became a collective effort to study their joint questions about heart and vascular diseases among countries having varied traditional eating patterns and lifestyles.(1)
The main hypothesis was that the rate of coronary disease in populations and individuals would vary in relation to their physical characteristics and lifestyle, particularly in fat composition of the diet and serum cholesterol levels. (1)
Who was Ancel Keys?
Ancel Keys is the man who pioneered the field of quantitative human biology. In his studies and work, he combined his research into a conglomeration of physiology, nutrition, and public health. Mr. Keys proved that through good nutritional habits, we do not have to suffer from ailments that at one time were accepted as genetically unavoidable. He proved that we can control our cholesterol levels, blood pressure, body weight, and our responses to stress through good nutrition.
Beginning in the early 1950’s, Keys began the landmark Seven Countries Study. This study involved 12,000 healthy middle-aged men living in Italy, Greece, Yugoslavia, the Netherlands, Finland, Japan, and the United States. Keys hypothesis for his study was based on the increase of heart attacks and poor cardiovascular health in Americans following World War II. He did not subscribe to the common medical wisdom of the day that atherosclerosis was an inevitable consequence of aging. Through studies of foreign populations, he concluded there had to be a means of mitigating the risk of people dying from heart attacks and heart disease.
Keys found that a diet rich in fruits, vegetables, pasta, and olive oil, with small portions of meat, fish, and dairy products — appeared to be protective against heart disease. In his studies and research, he found that Japan, where vegetables, rice, and fish were the mainstays, also had a very low rate of heart disease. But in the United States and Finland, diets rich in saturated fats were associated with heart attack rates 10-fold higher.
Keys was right in his findings, and a large amount of his findings are the basis for many of our governmental policies on nutrition. However, the problem is that his findings are only one side of the story and the other side of the story has been largely left out and ignored.
Sugar, especially fructose, are the cause of heart disease as well!
Ancel Keys was mostly correct about his theories. But the implementation of his findings in governmental nutritional policies has not stopped us from becoming a fat nation with preventable heart disease. This is part and parcel to the error of taking one side of an issue as an absolute. When we do this, we often neglect to see other equally important factors. In this case, the role of sugar has been greatly overlooked as a cause of cardiovascular health problems too.
Enter John Yudkin
John Yudkin wrote the book “Pure, White, and Deadly” in 1972. He argued the point that dietary and saturated fats were harmless which caused a rebuke from Ancel Keys. Yudkin’s theory was that sugar, especially fructose, are the cause of heart disease as well as cavities, obesity, liver disease, and some forms of cancer. He was just as correct in his findings as Keys was in his, but Keys won out. As a result the food industry successfully manufactured a huge market for its own processed foods, which contained little saturated fat but lots of sugar. The consequences of our government taking only one side of this nutritional and health issue is we now have an obesity epidemic such as we have never seen before in our history.
John Yudkin was born in London in 1910, earned a degree in chemistry and a Ph. D in biochemistry, and later studied medicine in London. As the Chair of Physiology at London University at Queen Elizabeth College, he persuaded the university to institute a Department of Nutrition in 1954, the first department in Europe devoted to undergraduate and postgraduate teaching and research in nutrition. In 1954 Yudkin became the Chair of Nutrition for Queen Elizabeth College. In the 1960s, he grew increasingly concerned with the role of nutrition in western afflictions like obesity and diabetes, and spoke of the problem of “the malnutrition of affluence.” Yudkin retired from Queen Elizabeth College in 1971, and became Emeritus Professor of Nutrition. (2)
John Yudkin believed that sugar is an important cause of coronary heart disease, and that saturated fat and cholesterol are not. There is much debate as to if his beliefs about saturated fat and cholesterol are valid, but this does not cancel the validity of his arguments against sugar. Yudkin conducted a study in 1957, in which the death rate from coronary disease in fifteen countries was correlated in relation to the average intake of sugar. The study concluded that men consuming relatively large amounts of sugar faced far greater odds of developing heart disease in the age range of 45 to 65, than did those who did not ingest as much sugar. Only in recent years are Yudkin’s studies beginning to be taken seriously as we have become fat as a nation.
Obesity, Heart Disease, Diabetes and Carbohydrates
In the early 1960’s, a gentleman named George Campbell began working on his book “Diabetes, Coronary Thrombosis, and the Saccharine Disease” with another gentleman named Peter Cleave. In this publication, they argued that all the common chronic diseases of Western societies constituted the manifestations of a single, primary disorder that could be called “refined carbohydrate disease. Because sugar was the primary carbohydrate involved, and the starch in white flour and rice is converted into blood sugar, they ultimately chose the name Saccharine Disease. Note, saccharine in this case means “related to sugar.”
Unfortunately, the medical community at the time did not take this work seriously. This was largely because Peter Cleave was an outsider without the proper pedigree or credentials. It didn’t matter that he was correct even without the expected bonafides. His career in the British Royal Navy as a surgeon who had first hand experience in multiple nations was deemed irrelevant despite his experience in noting how the chronic disease incidence differs between nations.
In the decades following WWII
Peter Cleave began corresponding with hundreds of physicians from around the world. He was seeking information on disease rates, along with the occurrence and appearance of specific diseases. He published a book on peptic ulcers in 1962 that contained detailed testimony from hundreds of doctors who confirmed the absence of ulcers in populations where sugar, white flour, and white rice were difficult to obtain.
Cleave believed in simplifying the way forward to reduce the problems of nutrition and western diets. He believed the problem was the incorporation of sugar, refined flour, and white rice to the western diet causing health issues. His belief was based on the fact that many chronic diseases did not occur until after we began consuming large amounts of these carbohydrates. He had a theory that if sugar, refined flour, and white rice were added to even the healthiest of diets, chronic diseases would soon follow. He knew from his travels and studies that indigenous peoples from around the world who lived almost exclusively on animal products, as well as agrarian diets, did not develop chronic diseases of western societies until the addition of those particular carbohydrates.
Because Cleave believed that all chronic diseases of western cultures had the consumption of simple carbohydrates as a primary cause, he was disparaged by the medical community of the time. He considered dental cavities as being the canary in the coal mine. If cavities are caused by primarily eating sugar and simple carbohydrates, followed by obesity, diabetes and heart disease, then the assumption until otherwise proved, should be the diseases were also caused by simple carbohydrates.
Diabetes, obesity, coronary heart disease, gall stones, and gall bladder diseases, along with cavities and periodontal diseases are intimately linked!
It was known and reported by physicians as far back as 1929, that one fourth of their heart disease patients also suffered from diabetes. Diabetics, as it became clear, were especially prone to atherosclerosis. This became even more evident after the discovery of insulin.
Studies conducted in the 1940’s revealed that diabetic men were twice as likely to die from heart disease as men who were not diabetic. Unfortunately for diabetic women, you are three times more likely to die from heart disease. It was also fund that diabetics had and exceptionally high rate of gall stones, and the obese had an exceptionally high rate of gall-bladder disease.
The Law of Adaptation.
Peter Cleaves believed in keeping things simple, which led to his theory that any cluster of diseases which are associated with each other must have a single underlying cause. He theorized that endemic, chronic diseases are caused by a rapid change in our environment. He referred to this theory as the Law of Adaptation. In this, he theorizes that any species needs adequate time to adapt to changes in the environment. The refining of carbohydrates represented the most significant change in nutrition since the introduction of agriculture. We had been cooking foods for about 200,000 years before we began consuming simple carbohydrates. If Cleaves is correct, we have not yet adapted to these carbs. The refinement of sugar and simple carbs has only been in existence for a little more than a century. In evolutionary terms, this is a mere blip in time.
The refining of carbohydrates has done it’s damage in a couple of ways.
The first problem with the refining of carbohydrates is it has led to overconsumption. Our appetite control apparatus is deceived by the concentration and density of refined carbohydrates. There is roughly a teaspoon of sugar in an apple. You probably never have a great desire to consume multiple apples in one sitting as you would teaspoons of sugar added to other foods. How many teaspoons of sugar do you find just in one serving of any soft drink or sweet treat?
The next part of the equation is that refined carbohydrates cause an onrush of sugar to the pancreas. After some time, this results in diabetes. The pancreas gets overwhelmed by the amount of work thrown on it in a short amount of time, and not so much the amount of work required from it. When we eat refined carbohydrates, the pancreas gets stressed to it’s maximum all at once. You probably do not like it when your boss does this to you at work no more than your pancreas likes it when you overwhelm it. At some point, there is going to either be a push back, or an altogether failure.
When we eat refined carbohydrates, there is little to nothing to meter the flow of blood sugar to the pancreas, as opposed to when we eat potatoes. When we consume potatoes, the conversion of starch into sugar, and the absorption of this sugar into the blood stream is a slower and gentler process than the rapid one that follows the consumption of any mass of concentrated sugar.
The link between sugar and disease has been obscured over the years.
Sugar as a cause of disease had been overlooked while fat had been the key focus over the years. When carbohydrates as a cause of disease has been studied, there has been a great error in not distinguishing the difference between refined and non-refined carbohydrates. Cleave made a point of this in 1956 when he countered the argument that the increase in diagnosis’s of diabetes was unrelated to the increase in the consumption of sugar and refined carbohydrates.
One of the fundamental flaws identified by Cleaves was the theories being promoted that the increase of meat consumption and fats were a result of affluence. The thought was, since people were eating more meats and fewer carbohydrates, this would be the cause of chronic ailments such as heart disease as a result of eating saturated fats. The problem with this thinking is the disregard, that although people were consuming fewer complex carbs, they were eating more and more refined carbohydrates. White rice replaced brown, white flour replaced whole meal. Sugary beverages and candy were also driving up the consumption of refined carbohydrates.
A result of this flawed thinking is the belief that chronic disease was caused by high fat intake with a decrease in the intake of complex carbohydrates. The fact that the increased consumption of simple carbohydrates had actually become a part of the equation was overlooked.
A fat nation and flawed observations.
The changing American diet led Ancel Keys to insist that the consumption of fat caused heart disease. Because of his beliefs, he insisted that we needed to begin consuming a low fat, high carbohydrate diet. And as obvious, Keys was able to convince our government of his ideas too. He theorized that since there was an increase in heart disease with the consumption of more fat and less carbohydrates, we were placing our health at risk. He theories were based on the increase of fat by Americans from 100 pounds per year to 130 pounds per year. But he overlooked the fact that there was also a spectacular increase in sugar consumption from the mid 19th century onward. In the 1830’s the average yearly consumption of sugar was 13 pounds for American citizens. By the 1920’s this number increased to 100 pounds annually, and then upwards to 150 pounds annually by the end of the 20th century. Is it any wonder we are a fat nation?
It was not until the 1990’s that epidemiologists began to acknowledge the difference between complex and simple carbohydrates in their dietary analyses. Even in 1989, when the National Academy of Sciences published their “Diet and Health” report, there was no differentiation between complex and simple carbohydrates.
When Keys linked the low fat, high carbohydrate diet of the Japanese to their low incidence of heart disease, he had overlooked their low consumption of sugar and refined simple carbohydrates. His assumption was that since fat consumption was low, and the rate of heart disease was also low, then it must be solely because of the low fat diet of the Japanese. The same can be said of the people of Crete and Corfu who had also been in Key’s research. All of these populations also had a correlating low intake of sugar along with their low intake of fat. We have grown into a fat nation as a result of this one sided thinking which government has based nutritional guidelines upon.
The problem with limiting analyses and over interpretation of limited and unreliable data.
John Yudkin took Ancel Keys to task for the limitations of his analysis, and his overthinking of very limited and unreliable data. Yudkin understood that there are actually many factors that contribute to heart disease deaths. As we can see from all of the obesity of today despite the availability of zero and low fat foods, Key’s theories were not absolutely correct. We are fatter as a nation than we have ever been.
Yudkin paid attention to the trends of diet and disease in developed nations, and to heart disease and obesity, rather than the slew of chronic diseases. Yudkin came to the conclusion it was sugar that was the culprit, not the fat in our diets. You can test Yudkin’s theory out for yourself by eliminating sugar and refined carbohydrates entirely from your diet and see how your health and weight respond. You do not have to contribute to us being fat as a nation.
Research scientists can be ego driven, government can be stupid.
In the 1970’s, the medical community began taking John Yudkin serious. However, the theories of Ancel Keys had taken precedence in governmental nutrition policy. It was thought that if one was right, the other must be wrong. Could we get any more stupid? At least researchers in Europe recognized this flawed analogy. They recognized that there was a problem with saturated fats and sugar in the diet. The researchers in Europe knew through their research that there sugars and fats have a common metabolic pathway. Disturbances in carbohydrate metabolism may be responsible for abnormal fat metabolism. This is a causative factor in the development of atherosclerosis and of coronary disease and how we have become fat as a nation.
As a nation, we have become fatter each year. While we are each responsible for our own health, it is no wonder that people have such little understanding of how our nutrition affects our health. Ego and ignorance have led to marketing and policies that have made us a fat nation.
Many of us can identify with the pain and suffering of spending a lifetime at war with the bathroom scale. We join groups, buy special food, and exercise ourselves into oblivion and the scale undoes all of our self-confidence. Most of us are trying to get to a weight that we remember being our “happiest”. Some of us have never seen that weight, but have a “magic number” in mind that we believe will give us peace. Our happiness and success in life seem to be attached to that damnable square of plastic in the bathroom floor.
We think that we are finding out how much fat we have on our bodies when we get on the scale, but that’s not true! The number of pounds that we weigh tells us little to nothing about how FAT we actually are. This works both ways. You may look bigger than Instagram’s flavor of the morning, but actually have less body fat and it’s also common to be “skinny-fat”, a condition where your body looks small but has an unhealthy body fat percentage. The scale won’t help much in either of these situations. I have always had a little more muscle than most people who are skinny-fat, but I was skinny for a moment one time. The rest of my life, until I came to David’s Way, I have been over-weight. I have lived the drudgery of waiting for the scale to tell me how I feel every day.
Simply the BEST!
I recently ordered the Sequoia Fitness TrimCal 4000 Body Fat Caliper from Amazon. It’s Amazon’s Choice for calipers for good reason. I watched a Physical Therapist, demonstrate how to use it on You Tube at Bob & Brad, “Cheap, Easy Way To Measure Body Fat On Female (Male). Good Skin Fold Caliper.” I was thrilled with the result! I have an electronic scale that is supposed to measure body fat. The Physical Therapist in this video said that those are usually very inaccurate. That was good news to me because that thing said that I had more body fat than I thought I did. The Sequoia Caliper saved the day and my ego! It’s easy to use, especially after watching the Bob & Brad video. The caliper is spring-loaded so it’s more accurate than one that depends on the pressure that you may exert with your fingers.
You can also take body circumference measurements that may not be accurate because sometimes a weight lifter might have a larger neck that can throw those calculations off. There are expensive medical procedures for determining body composition such as DXA, Hydrostatic Weighing, Air Displacement Plethysmography, Bioelectrical Impedance Analysis, Bioimpedance Spectroscopy, Electrical Impedance Myography, 3-D Body Scanners and Multi-Compartment Models. The Multi-Compartment Model is the most accurate but is often unavailable and expensive when available. For my needs, the body fat caliper will do just fine. It cost me about $12 and it’s highly accurate. The positive confirmation that David’s Way works and that my continued loyalty to the program is paying big dividends is worth much more! The scale alone cannot do this.
What does it matter?
I’ve known women who didn’t care about how much muscle they had as long as they were as small as they wanted to be. Good muscle tissue creates a compact body, so with the proper amount of muscle, you will look smaller. Muscle is vital to all physiological processes in your body. It’s critical in blood sugar management by providing a storage space for glycogen. Carbohydrates are stored rather than left to float around in your blood so your blood sugar levels remain more stable. Muscle provides support of your musculo-skeletal system and helps to take pressure off of the joints. That translates to fewer aches and pains and better mobility. The same activities that build muscle, tend to build bone. Resistance training increases muscle mass and bone density and helps to preserve mobility and ward off osteoporosis.
When you contrast these benefits to the hazards of obesity, the importance of having a muscular lean body at a low body fat is clear. Obesity plays a role in death and disability. It is known to be directly involved in the development of cancer, heart attacks, strokes, high blood pressure, diabetes, fatty liver and even some mental illness such as depression. Which scenario sounds more appealing?
Your scale will only tell you a partial truth and any way that you manipulate it, a partial truth is a whole lie. To be the best that you can be, find out how FAT you are. A body fat caliper is an easy, inexpensive way to do just that. Then the scale won’t dictate the order of your days.
Slow weight loss is always best, unless medically supervised for a specific medical reason. Unless your doctor wants you to rapidly drop weight, you need to approach your weight loss as you would a marathon runner instead of as a sprinter. Your health will be better served, and you will be happier with the final results. Additionally, slow weight loss will make it easier to manage your weight once you have reached your goal weight.
Slow yourself down!
Rapid weight loss that leaves you looking and feeling fit and healthy is something that only happens in the land of unicorns and fairy dust. You didn’t get overweight overnight, so quit trying to get to a healthy weight overnight. It’s just not going to happen, no matter how much you might wish it so.
Why slow weight loss is best for you!
When you lose weight rapidly, there is always going to be the risk of associated health problems that can come with it. Most people who lose weight rapidly, do so on starvation diets. There is never anything good about losing weight by starving yourself. When you are starving yourself on a low calorie diet, you become miserable. You are not only always craving foods, your body is actually wasting away through the loss of lean muscle mass along with your body fat.
There is nothing good about this. Rapid weight loss robs your body of needed nutrients, it can dehydrate you, and leave you susceptible to heart attack or poor heart health. Slow weight loss makes it easier for our bodies to adjust to the ongoing changes. For weight loss to be sustainable, the lifestyle has to be sustainable too. You can’t expect lasting results from a temporary way of living.
When we attempt to lose weight rapidly, we are prone to drastically cutting our calories which correlates to a reduction in protein, complex carbohydrates and healthy fats. When we do this, we are not fueling our body with sufficient calories and nutrients to where we can lead an active lifestyle. Instead, we will feel run down around the clock, and find ourselves wanting to just get the diet over with. Slow weight loss is always best as it will allow you to be able to perform your daily duties more efficiently. You will also have the energy to do the necessary exercises to lose weight.
Rapid weight loss leads to loss of lean muscle mass!
When we drastically cut our calories for rapid weight loss, we only hurt ourselves. By cutting our calories too drastically, our bodies will try to obtain energy from other sources, such as muscle cells as well as body fat. As a consequence of muscle loss, your body will become less toned. You will develop a condition that is often described as “skinny fat”. If you choose to lose weight at a slower rate, you will achieve a leaner and firmer figure. In other words, not only will you feel better, you are going to look better. After all, looking better is part of your goal, isn’t it?
Skinny fat is not exactly attractive. You will still look soft and squishy when you are skinny fat. And your metabolism will have slowed which only makes it easier to regain all of your lost weight, and quite possibly more. The bottom line is, a slow weight loss program will ensure that your metabolism will remain efficient, and you will lose weight at a steadier and healthier rate.
Rapid weight loss leads to unsightly loose skin!
Face it, rapid weight loss often leads to the loosening of skin for a good many dieters. your skin is an elastic organ, which requires time to adjust to the loss of your body mass. With rapid weight loss, you are highly susceptible to loose flaps of skin on your arms, stomach or other parts of your body.
Slow weight loss gives ample time for your skin to contract and fit your smaller body. This means you are more likely to have ordinary looking skin that does not wrinkle or sag. If a part of your desire to lose weight rapidly is centered on your vanity, you are not going to be happy with your new look when you have folds of unsightly loose skin hanging from your frame.
Do you like to have healthy hair?
Rapid weight loss can result in the loss of your hair. Again, if vanity is what you are driven by, you are going to be disappointed when your hair begins to fall out. When we drastically reduce our consumption of food, we deprive ourselves of important vitamins, minerals and fatty acids that are required for maintaining healthy hair. As a result, your hair will become drier and more brittle. You will begin to lose hair after some time.
We recommend you only lose 1 to 2 pounds per week.
It is always best to lose weight at a slow but steady pace. It is a fact, most studies show that people who lose weight at a slow but steady pace are more likely to keep it off long-term. And that is what we want, correct? You might believe that losing weight is the most difficult part of the battle. The reality is, the challenge of keeping it off for good is where the most diligence is required. As soon as you let your guard down after losing weight, your body fat is going to come back and clobber you with a vengeance. Ninety five percent of dieters will fail in their battle against the bulge.
Plans such as ours at David’s Way to Health and Fitness encourage slow weight loss, and help you build healthy eating behaviors. We encourage you to eat a well rounded diet that does not include added sugars or other refined simple carbohydrates such as white flour and pasta. We also recommend that you greatly limit the amount of processed foods in your diet as well. When you follow the David’s Way Plan, I guarantee it will help you keep weight off long-term. Just do not expect for your weight loss to come rapidly.
You probably have never heard of the Banting Diet being as it is not all the current rage. However, it is one that you should know about since it is effective for losing and managing your weight. I have said many times in writing and verbally, that our methodology for weight loss is really nothing new. Our methodology is just how we used to eat back in simpler times, and it greatly resembles the Banting Diet.
Who was William Banting?
William Banting was a gentleman referred to by the British Medical Journal as “Mr. Banting of corpulence notoriety.” He was a hefty man who at sixty six years of age, weighed in at over 200 pounds on a five foot five inch frame. In terms of the obesity of today, this sounds almost trivial. However, this was in London back in 1862 when obesity was not the norm. Banting had written “Although of no very great size or weight, I still could not stoop to tie my shoes, so to speak, nor attend to the little offices humanity requires without considerable pain and difficulty, which only the corpulent understand.”
All of us who have ever had a problem with our weight know exactly what Banting had experienced. We also know the feeling of not only not being able to bend over to tie our shoes, we also know that doing so can make it hard to breath too. We also know from the experience of being obese that it causes our joints to hurt, and can also cause an overall feeling of malaise. There is nothing good, nor healthy about being over weight, and we all know this despite the “Self Lovely” types who want to deny their weight is a problem. That kind of thinking is ignorant at best, and delusional at the worst.
As a result of the problems associated directly with Banting’s obesity, he had to retire from his business as an upscale London undertaker. There was no history of obesity in Banting’s family, nor did he consider himself lazy or one who overate at the table. Yet in his thirties, he began slowly gaining weight as many of us are prone to do. Despite his best efforts at exercising to keep his weight down, Banting learned that we can’t out-exercise a bad diet. He kept gaining weight over the years to come.
Because of his continued weight gain, Banting consulted with the best doctors available in London at the time, and he did what many obese and desperate people do today. He tried purgatives and diuretics. Folks, there is nothing new under the sun. He took his dietary supplements of the day, and they did not cause him to lose weight no more than those of today will cause you to lose weight.
Enter William Harvey
Banting finally found someone who could help him in William Harvey. Harvey had recently spent time in Paris where he heard the physiologist Claude Bernard lecture on diabetes. Through Bernard, Harvey learned that the liver secretes glucose, and it was this glucose that accumulates in the blood of diabetics. From this information, Harvey formulated a diet plan for Banting to try. The foods involved in this diet were known to check the secretion of sugar in the urine of diabetics. It was also correctly believed that total abstinence from sugar and starches would do the same.
As Harvey wrote, “Knowing too that a saccharine and farinaceous diet is used to fatten certain animals, and that in diabetes the whole of the fat of the body rapidly disappears, it occurred to me that excessive obesity might be allied to diabetes as to it’s cause, although wildly diverse in it’s development; and that if a purely animal diet were useful in the latter disease, a combination of animal food with such vegetable diet as contained neither sugar nor starch, might serve to arrest the undue formation of fat.”
The diet given to William Banting by Harvey became known as the Banting Diet. Like I tell people all the time, there is really nothing new about what we promote at David’s Way in regards to nutrition. We advise all to abstain from eating foods with added sugar because of the well known and documented effects it has in our bodies.
Banting began his diet in August of 1862.
Bantings diet consisted of three meals a day in which he consumed meat, fish or game. His portions were usually five to six ounces per meal, with an ounce or two of “stale toast” or cooked fruit on the side. He avoided all foods with added sugars or starch such as “bread, milk, beer, sweets, and potatoes. (Note: this was in 1862, therefore I am not certain of the distinction between toast and bread.) Banting began this diet in August and had dropped 35 pounds by the following May and 50 pounds by early 1864. He wrote; “I have not felt better in health than now for the last twenty six years.” “My other bodily ailments have become mere matters of history.”
From the book by Gary Taubes, Good Calories Bad Calories:
We know this because Banting published a sixteen-page pamphlet describing his dietary experience in 1863–Letter on Corpulence, Addressed to the Public–promptly launching the first popular diet craze, known farther and wider than Banting could have imagined as Bantingism. His Letter on Corpulence was widely translated and sold particularly well in the United States, Germany, Austria, and France, where according to the British Medical Journal, “the emperor of the French is trying the Banting system and is said to have already profited greatly thereby.” Within a year, “Banting had entered the English language as a verb meaning “to diet.” “If he is gouty, obese, and nervous, we strongly recommend him to “bant,” suggested the Pall Mall Gazette in 1865.
In Banting’s day, many within the medical community did not know what to make of his diet. While there were many who were open minded, there were others who were skeptical. And then there were others who not only attacked Banting’s diet, they attacked him too. The editors of The Lancet were ruthless in insisting that Banting’s diet was old news. It was old news, however Banting never claimed it was anything new. The media of the time, along with medical professionals insisted that Banting’s diet had been thoroughly written about, yet it was news to him and others around the world who were suffering from weight problems.
Banting never took credit for creating the diet that carried his name, and after telling all about his success at losing weight, he did eventually ensure that William Harvey along with the three men he learned from got the credit for the diet. These French men were Claude Bernard, Jean Anthelme Brillat-Savarin, and Jean-Francois Dancel.
This gentleman had been a lawyer and gourmand who wrote one of the most important books on food for the times. He published The Physiology of Taste in 1825. Brillat-Savarin claimed that after thirty years of dealing with obese people, he could identify the causes of obesity. The common thread he found between the obese people he dealt with was a diet of bread, rice and potatoes. He also recognized their problems with obesity were exacerbated by the consumption of sugar as well. The diet he recommended to people was one that demanded rigid abstinence from everything that is starchy or floury.
Dancel had been a physician and military surgeon who had publicly presented his ideas on obesity in 1844. He presented his ideas to the French Academy of Sciences and afterwards published a treatise titled “Obesity, or Excessive Corpulence, The Various Causes and the Rational Means of Cure.”
Dancel’s theories were based from the research that had been done by the German chemist Justus von Liebig, who believed that fat is formed in animals primarily from the ingestion of fats, starches, and sugars. Von Liebig also recognized that protein is the macronutrient that is used for the repair and creation of muscle tissues in the body. He theorized that “All food that is not flesh–all food rich in carbon and hydrogen–must have a tendency to produce fat.” Dancel’s belief on these principles was that they contributed to the only rational treatment for obesity. A part of his theory was also from his observations in the animal world that carnivores are never fat, while herbivores often are fat.
The diet Banting popularized plays a pivotal role in the science of obesity and chronic disease. The diet works, and is also known to allow people to keep their excessive weight off. It is important also because it teaches that sugary and starchy elements of food are really the chief cause of obesity which we know is the cause of many, if not most preventable ailments of the modern world.
The creators of Banting’s diet recognized that fatty foods were crucial to the diet since they increased satiety. Being satiated leads to actually eating fewer calories which results in the decrease of body fat. This is also another tenet of David’s Way–we do not advocate eating fat free or low fat foods simply because of their lower fat content which does not always translate to fewer calories consumed.
Just quit with the modern fad diets and diet supplements.
When I began David’s Way to Health and Fitness, I had never heard of Banting’s diet. In fact, I only recently became aware of William Banting through my research on another topic. I have always maintained that our methodology, as far as nutrition goes, is nothing new. It is how many, if not most of us ate in decades past. Abstaining from sugar and simple carbs works for weight loss and weight management. If you are serious about wanting to lose weight and then keep it off, you must understand this to be true.
I understand there is an over abundance of diets out there which tell you that you do not have to give up sugar. But this type of wrong thinking is exactly why there is a 95% failure rate with dieting. Weight loss and management require a lifetime commitment. It isn’t something to just get through in order to go back to what made you fat in the first place.
Commit today to permanently lose excessive body fat by following us for absolutely free here at David’s Way to Health and Fitness.
Losing weight when our body fat is too high is one of the best things that we can do for ourselves. Never let the naysayers and the people who are trying to keep you down convince you that it will make you “look old”. I wish I had a dollar for every time that I heard that. Nowadays I look like their daughter and some of them are younger than me.
Slow weight loss is best for your skin. It gives the skin time to adapt. Whatever elasticity you have in your skin will best be served by a slow loss. Even plateaus are good when it comes to your skin. We make new skin cells constantly with all of them being replaced every 28-30 days. If we make slow changes, this cellular turnover can repair a lot of damaged cells and help retain more elasticity.
Our skin needs water, inside and out. Even though hot showers feel so good in cold weather, they can strip the oils from your skin. Oils hold moisture in your skin and the moisture is what makes your skin soft and supple. Use lukewarm water for your showers, baths, face and hands and moisturize immediately afterward. I use facial moisturizers on my body because they are higher quality. Yes, they cost more but we tend to put our money on what is important to us. My body is the only place that I have to live so I want it to be beautiful and strong. Keep moisturizers close by your bathtub, all of your sinks, in your car and in your purse. Use them often. Using a humidifier in your home can put moisture back into the air in your home and prevent your skin from drying out. Drinking enough water to keep your urine straw colored will keep your body well hydrated. It is possible to drink too much water, so just keep your urine at this stage. I have known of people who wanted to drink water until their urine was clear. That’s not necessary.
Choose your moisturizers carefully. Use oil based moisturizers instead of water based. The water based products will quickly dissipate leaving you with no protection.
Wear gloves and scarves to protect your skin from cold. Always wear sunscreen, even in the Winter. Winter sun can be just as damaging as Summer. The sun damages DNA which leads to wrinkles, sagging and skin cancer.
Regardless of how much we spend on moisturizers, if we apply them over a layer of dead skin, they won’t work. Gently exfoliate everywhere, face, including lips, and body. I love my net body scrubber and you can buy them for $1 at most drug stores. When considering exfoliation for your face and lips, know your skin type. Don’t over do and wind up red and irritated. Proceed with caution.
Sugar molecules bombard healthy fats and proteins and make them stiff and malformed. These deformed molecules are actually called AGEs, Advanced Glycation End products. I think that about says it all. This results in wrinkles and sagging.
They deplete Vitamin C stores which are used in collagen production. If you don’t have the ingredients to build new skin then guess what, you’re stuck with old skin. It will look like it.
Alcohol dehydrates your skin. It is also a source of hidden sugar that will cause the same effects as the sugar in a snack cake. It will cause food cravings and lower your inhibitions so that your weight fluctuates and causes your skin to have to accommodate constant weight changes.
Our skin repairs itself while we sleep. Notice the difference in the way you look after being up all night and after a good night’s sleep. Get your zzzzzzzz’s.
Always get your doctor’s permission before beginning any exercise program. While cardio gets your heart rate up and burns some fat, resistance training will do that and also build shapely muscles to keep your skin contours beautiful. Think about a balloon. While it’s inflated it’s nice and taut but let the air out and you have a loose bag. There is something called body recomposition where we lose fat and build muscle. That’s what I do to keep the bag full. I want to be shapely with nice contours and strength. I am a strong advocate of women’s strength training.
There are some supplements that may help with your skin. I take Vitamin C to boost collagen production. You may want to investigate this venue but proceed with caution. There are a lot of empty promises in this area. A good high protein diet will give your skin the building blocks it needs. If a supplement has an exorbitant price tag, be suspicious. Research before spending too much money. I have found excellent supplements at good prices at puritan.com , Puritan’s Pride.
The high protein program that we recommend supplies the much needed amino acids for the building blocks of healthy skin. We also recommend low carb and that is especially good for your skin because it limits the amount of sugar available in the body. All carbs eventually break down into sugar.
If you follow these tips, you can loose body fat with less impact to your skin. It takes work just like the rest of your self improvement program but the end result is more than worth it.
Here at David’s Way to Health and Fitness we teach taking control and creating a life that you love. We teach that our health is largely in our hands, most of the time. Nowhere is this exemplified better than in this amazing book! Jayne J. Jones was at the doorway of death and completely turned her life around by taking control and making healthy choices. By the Grace of God, her husband got her to the hospital just in time to save her life. She created this sugar-free cookbook with the knowledge that she has acquired in the last 18 months.
This beautiful hardcover book is available on her website https://nosugarbaker.com/ for only $23.95. You can also purchase it from Amazon. It’s beautiful to look at and chock full of amazing sugar-free recipes. Jane’s story is in the beginning of the book and it’s guaranteed to inspire you to take control of your health. She is an excellent role-model for anyone wanting to become proactive in their own health.
Since we help people with healthy weight loss when it’s needed, you might be interested to know that Jayne lost 60 pounds and dropped 4 dress sizes when she got real about survival. She came to her health crisis with no foreknowledge that she was ill. As soon as she became aware of the critical nature of her diagnosis of diabetes, she began to make changes. We beg you to do this in every article we publish. She has put in the work and she is reaping the rewards.
The book has a detailed Table of Contents that makes it easy to find the recipe that you want. The graphic art and beautiful, color pictures add so much to the artistic appeal of this book. It’s coffee table worthy. Jane herself is a lovely, petite blonde that looks to be the picture of health. She is proof that her lifestyle, the very one that we strongly encourage, works. She works hard and is a loving wife and mother. Jayne is also a college professor, lawyer and advocate for children with disabilities.
Sometimes when we see people who successfully navigate their health, we tend to believe that they are sitting in an ivory tower, isolated from real life. That gives us an excuse to remain the same. Jane has proven that a real person living a real life, who works and tends to a family every day, can make these simple changes. Although she knew nothing about how to improve her health at the time of diagnosis, she made it her business to learn everything that she possibly could to change the outcome. She is a busy woman who cooks her own food, unlike celebrities who have a private chef. She leaves you with no excuses. Her vision was gone and her blood pressure was the highest that I have ever heard of when she turned her life around. Don’t ever think that it’s too late to take care of yourself. You just might get a miracle.
Jayne was gracious enough to give us an email interview. We asked her the following questions. Here are her replies.
1-Did you ever consider diabetes being a reality for you?
You know, I did Google diabetes symptoms once in awhile but no doctor ever used the D word with me. Now, we believe I’ve been diabetic for at least 15, possibly 20 years!!
2-Before you began getting sick, did you have any other symptoms?
Some, but never put two and two together. I had terrible stomach aches, so I went cold turkey on soda. They continued, so I went cold turkey on red meat and instead ordered a boatload of sides….all pure sugar and I’d still get sick!!
3-If you had any thoughts that you could be diabetic, did you consider changes to your diet?
Not because I thought I was diabetic, I thought it was the soda…the red meat. I was CLUELESS!!
4-Would you have changed if you had not been diagnosed with diabetes?
I had no choice, after being in the ER my vision was gone for 3 weeks. I don’t look back. I look forward. New me, new health. Now my vision is 20/20 AGAIN!!
5-Is there a message that you would like to spread to others about sugar and how it has impacted your life?
Read my blog https://nosugarbaker.com/ from day one. It will change how you see your own health and the impact of sugar on your body.
6-How did you feel when you realized that you had to learn a different way of eating and cooking?
At first, tremendous amount of guilt. I was pissed, at myself. For 5 months, I was angry, frustrated and overwhelmed. Then I got my Spunk back and watch out Ha!! Medicine free, 60 lbs lighter and vision 20/20!!
7-Did you think that it could be done?
I didn’t have a choice. I was told if I didn’t get healthy I’d have 4-5 years to live. I rolled up my sleeves and went to work. Life is too important to not understand the pure blessing of every day you are given. So for me, if the choice is a candy bar OR my eyesight, years to live, it’s not debatable.
8-How did you learn a new way to cook?
Pure experiment and commitment. I don’t cheat. I can’t or I get sick.
9- How does the quality of your life now compare with the quality of your life before the diagnosis?
I feel absolutely wonderful!!!! Loads of energy! Haha!!
We are forever grateful for the opportunity to share the work of this health warrior. She is doing exactly what we beg you to do, by taking the actions recommended to her by her physician to turn her health around. ALWAYS consult your medical doctor before beginning ANY weight loss program. David’s Way to Health and Fitness is NOT a medical advisor.
I can remember years of frustration caused by being unable to control my appetite. Every time I came up with a good excuse, logic screamed that I was wrong. I knew that anything other than the truth that I just ate too much was simply an excuse but many people are trapped in the mentality of “It’s just not my fault!” That in itself is an excuse. Most of the time, overweight is entirely our fault. Here’s some ways to finally get over yourself and break the deadly habit of excusing bad behaviors.
The Number 1 Excuse!
As long as we blame other people, or circumstances, for our weight problem, we will not change. You can’t fix something if you feel helpless in the face of it. If you perceive yourself as a victim of circumstances, you will remain a victim. When you decide to go to the drive-through and then proceed to order too much food and eat every bit of it, don’t blame your boss for stressing you out. By filling up on poor food choices, you just increased your stress and the number on the scale. No one made you do that so why are you doing it to yourself? It is your responsibility alone to do the things that will make you feel better, not worse. Own it. This is probably the lamest of all the excuses that we use to remain unchanged and miserable.
Sometimes when we eat something we shouldn’t eat, we tend to just give up on the whole day. I did that for years. It’s an absurd behavior. If you fall down and skin your knee will you scrape that knee on the sidewalk over and over? Probably not! So why on Earth would you get in the car and go to Dairy Queen for an XL Blizzard if you eat a cookie? I can tell you why from experience. You wanted to do that to begin with and so you set yourself up for failure. Very few people eat a perfect diet or live a perfect life. If you cave and eat something that you should not, get back on track IMMEDIATELY, not at the next meal or the next day, NOW. Otherwise the trend will continue and you’ll spiral completely out of control. Again, this is an excuse to give up. It doesn’t even make sense.
Don’t Use Loser Labels as an Excuse!
Quit thinking of yourself as a “fat girl” or “fat boy”. Regardless of who or what you were in Junior High School or what your mother said that you were at Christmas, what matters is what you are NOW. Now you are a Health Freak Newbie, a Fitness Freak Beginner. You are NOT the sum of past failures. Ditch that mentality to move forward. Quit identifying with failure. Become an athlete or a nutritional whiz kid. Yesterday and all of the excuses that were there are gone. Don’t hang on to loser labels to use as an excuse “just in case” this weight loss thing doesn’t work. I promise “It” will work, IF you work it.
Avoid Your Danger Zones
I don’t keep peanut butter in the house, not because it’s a bad food, but because I have trouble controlling how much I eat. It’s easy to begin living almost entirely on peanut butter if I keep my favorite brand in the house, so I NEVER buy it, NEVER. I keep peanut butter powder which provides a nice peanut flavor, and a bit of protein, to my protein shakes and I don’t ever think of overeating that. While it’s good, it’s nowhere near as good as my favorite brand. I well remember saying that I was “on a diet” and still buying not only that wonderful peanut butter but ICE CREAM, regular ice cream, and saying that I would just measure it. Little did I know that the sugar in that regular ice cream would make that almost impossible. If you can’t control it, DON”T have it in your home as a plan to fail.
If you can’t eat out successfully then don’t eat out! For Heaven’s sake don’t go to bars and drink alcohol. The atmosphere is not conducive to healthy choices. Yes, you can live without the night life. It just depends on whether or not you want to. Any social get-together that involves foods or drinks that you will use as an excuse to lose control should be avoided. You know what they are. Again, don’t provide yourself with a way to fail.
Use What You’ve Got
Build on your strengths. If you like to cook, this is your time to shine! Buy new cookbooks or look online for new healthy recipes and ideas. Friends that are health conscience can be your go-to for ideas and inspiration. Instead of dismissing them, talk to them. More than likely they will be more than happy to share their knowledge and ideas.
If you have a great produce market nearby or a store with a good butcher that will provide you with good, lean cuts of meat, take advantage. Dust the old bicycle or the forgotten gym membership that you paid for but never used, off and give them a spin. Live in a nice area for walking? Get out of the house and go. As David says, “Walking is the best restorative exercise.” It’s quick, easy, cheap and convenient. It only cost the price of a pair of comfortable, supportive shoes. So many times we ignore tools and strengths that can make a huge difference if we will only use what we’ve got. Quit saying that you could lose weight if you had “her” money or “his” genetics and get it done. Ignoring strengths is an obvious way of planning early to fail, otherwise we would utilize every skill and tool that we have.
Get Rid Of Old Clothes
WHATEVER you do, DON”T keep clothes that are too big for you, “just in case”. That is giving yourself license to fail. Having to buy a whole new wardrobe is pretty good incentive to keep your weight down. By holding on to larger clothes, you are giving yourself an excuse to gain every single pound back, every time you lose enough for those clothes to look baggy. This can keep you see-sawing back and forth with the same 10-20 pounds for the rest of our life. Throw them away. Don’t even keep them in the house long enough to donate them. By saying that you’re keeping them to donate, you’re just keeping them in your house. They may lay there for weeks, months or years. All that time, you are giving yourself an excuse to stay right where you are or regain lost pounds. It’s not a coincidence that you can’t, or won’t, permanently lose weight when you do this. It’s by design.
So much of weight loss is in our mindset. Quit making excuses today and see where that decision takes you!