Weight shedding

If you're overweight, the very first step to taking your physical health into your own control is weight shedding. We all know, on a very basic level, how to do this. Fat accumulation and fat removal are each a
simple equation of calories in vs. calories out. We all know this. What is the most effective way to drop pounds? Diet and exercise. Even the children in America today know that.

So why are we all so fat?

The fact of it is that yes, diet and exercise are the most effective way to trim the fat. However, there's so much conflicting information out there that it can be hard to know what diet and exercise you should be employing. Throw in a healthy dose of "everybody's body is different" and you've got a perfect recipe for repeated failure and frustration.

I know. I ran that hamster wheel for the better part of 13 years, steadily gaining weight the whole time. So what's different about this time? Why have I been able to actually see as much success as I have (did I mention I've shed 80 pounds since January?) and why am I so convinced that these results will last?

Science, my friends. Pure science.

You see each of our bodies are different in many ways, but each of our bodies is still a human body and human bodies - scientifically - respond in certain ways to certain factors.

For example, when insulin levels and blood sugar levels are spiking and dropping throughout the day, the human body will respond by storing every nutrient (and especially the sugars) that it can get its hands on. When calorie intake is lower than your calorie output and this insulin and blood sugar spike and drop is happening, a human body will respond by simultaneously storing all of the sugars it can spare and breaking down your muscle for additional sugars.

See? Science.

So how does a human body trim the fat most effectively?

Legally, I have to preface this recommendation with the statement that I am not a doctor and you should always check with your doctor before starting any diet or exercise program.

1. Eat every 2-3 hours. It's the schedule babies are on for a reason. Within 3 hours everything you've eaten has either been broken down and used/stored as fuel, or it's gone through your system and queued up in your intestines for later removal. After this 3 hour mark (2 for some people), the human body is finding itself once again in need of fuel and those muscles of yours start to look really tasty.

2. What you eat is very important. You want to make sure that a few key macronutrient groups are satisfied. For example, you want 10 to 15 grams of protein per "meal," as well as no more than 15 grams of carbohydrates. you only want 100 to 110 grams of calories, less than half of those calories should be from fat, and you want to keep your sugars for each meal in a moderate category - no more than 7 or 8 grams of sugar per meal. This does mean staying away from foods that are high in natural sugars for a while, like fruit. If you need help knowing how to do this and still get the right nutrients from your food, email me and I'll send you a PDF that will help.

This is where meal replacements come in really handy. Make sure to do your research and double check the nutritional chart on the back of anything packaged that you eat. We'll talk about why another time but you want to avoid high fructose corn syrup or corn syrup solids, aspartame, mono sodium glutemate (MSG), and maltodextrin, along with other chemicals and any food dyes. Find a meal replacement that is as "clean" (or natural) as possible and contains a range of nutrients. Don't believe a "natural" or "organic" label, always check the back of the package!

If you need a recommendation for a meal replacement product to use, send me an email at LauraGMcQuade@gmail.com and I'll send you a link to the ones I've been using.

You also want to make sure that you're getting an adequate serving of lean protein outside of a meal replacement, as well as a good amount of vegetables, and the right serving of healthy fats.

What's "adequate," "good," and "right," in this context? You can either do the research for that one yourself (I think you'll find it fascinating) or you can work with a health coach like me who already knows what these proper portions are.

3. Don't overtax yourself. The way that I've shed so much weight so quickly is by following carefully the instructions in step two, with an understanding of the science, the daily backing of my health coach, and the approval of my doctor. Always check with your doctor before starting something new. If you need an easy way to explain to your doctor the method I'm recommending, email me and I'll send you a PDF that you can bring with you to your next appointment. Once you've gotten approval from your doctor make sure that you are not drastically reducing your calorie intake and at the same time going "hardcore" on your workouts. For the first few weeks, you'll want to dial back your workouts to something that doesn't even make you sweat, and then gradually increase again after that, listening carefully to what your body is telling you about your limits. If your workouts are causing you mad cravings, dial them back! Cravings are a sign of either an addiction (like a carb addiction) or that your body is missing out on something it needs (like enough calories to handle that 12 mile run you just attempted).

In all of this, I cannot possibly put enough stress on the importance of a health coach like myself (or someone else who is actually trained to be a health coach). Trained health coaches can help you identify where your nutritional needs are, where your physical limitations are, and how to healthfully move forward on your journey. They provide encouragement on the dark days and celebration on the easy ones. My health coaches have become some of my best friends, and they're a priceless resource in my personal journey.

Today, do some research. Most products have a facts sheet that can be found online, so compare several different options for menu planning and/or meal replacement, and find the best one. As always, if you need help, send me an email.