Why should I invest my time in tracking
calories or sacrifice the variety in
my diet to eat something so monotonous
as the robot diet when there are so many
approaches out there that allow people
to eat a variety of delicious foods
without spending time tracking calories
and people are losing weight because
they work? Today I'm going to answer
these questions for you.
Hi I'm Dr. Chris Masterjohn of
chrismasterjohnphd.com and this is
Chris Masterjohn Lite
where the name of the game is
"Details? Shmeetails. Just tell me what works!"
And today we're going to talk about
the low-hanging fruit of weight loss.
In anything in life we will
be able to find some things that we can
do that are easy and generate quick
results. That's the low-hanging fruit. Once
we pick it, it's gone. After that we need to
work harder to continue getting results.
The same thing is true in weight loss.
And the more weight we have to lose, the
more likely there is to be low-hanging
fruit and the more low-hanging fruit
there's likely to be. So someone who is
very, very overweight can probably lose
weight at a fairly rapid pace for quite
a long time by following some simple
rules that don't require tracking calories.
But someone who's moderately
overweight may only have 5 pounds of
low-hanging fruit, and someone who only
has a few pounds to lose to get in their
leanest shape probably doesn't have any
low-hanging fruit. It gets even more
complicated because what's low-hanging fruit
for one person might look very different
from what is low-hanging fruit for
another. What's low-hanging fruit for me
may look very different from what's
low-hanging fruit for you. And we
can kind of see that when we look at the
different approaches that are used
successfully for weight loss. They are
often contradictory. Low fat works; low
carb works; keto, a more extreme version
of low carb, works; paleo works; vegan
works. There are so many different
permutations of these diets that work on
average that we also have to try to
navigate between which one do we choose.
Now, to some degree they're all effective
because they all induce a caloric deficit.
In tracking calories you induce
the caloric deficit on purpose. With most
of these other approaches, you make some
more simple intuitive dietary changes,
and that acts on presumably the brain
to regulate your appetite or some other
aspect of your eating behavior that
leads to a spontaneous—or some other
aspect of your energy balance that leads to a
spontaneous caloric deficit. And so it
may be that to some degree these
approaches all share that property so
they're interchangeable, but some of
these approaches may work better for
some people and others for others.
There's probably going to be a lot of trial
and error and guesswork in this, but I'll
try to give you some rules that you could try.
So first of all, if you're eating a lot
of processed junk food - stop.
Anyone who's overweight who cuts out
processed junk food will probably lose
weight and even if you're not overweight,
you should be cutting out processed junk
food because it's not as nutritious for
you and it's bad for you. So your health
will be better if you cut out the
processed junk food. That's easy.
Number 2: if you're completely sedentary,
institute an exercise program. Going from
completely sedentary to exercising will
probably result in some weight loss.
Exercise is going to help your energy
metabolism. Exercise is going to help
regulate your body composition. It's even
going to help regulate your appetite. And
if you are an athlete, there are very
detailed questions that you need to
address to perfect your training program,
but when you're sedentary, all you need
to do is start moving.
Number 3: I don't think the science is in on this,
but it's probably the case that if you
have blood sugar problems or you have
signs of insulin resistance, pre-diabetes,
or diabetes, low carb may work better for you
than low fat. I'm not saying that's true. I'm saying
the probability might be greater; it's pretty
reasonable to think that that might be true.
So maybe that's an indication of
trying one versus another. But another
big thing that comes here is just your
individual reactions to these foods.
For example, are there some foods that you
tend to overeat? Are there some foods
that satiate you better? Do you feel
hungrier on lower fat or on lower carb?
Pick the dietary approach that seems
like it's going to satisfy you. You're going
to enjoy the food, and you're less
likely to overeat it, and you're more
likely to feel full.
Whatever that approach is for you as an
individual is going to be the most
likely approach to find your individual
low-hanging fruit. Now, the other part of
this equation is knowing when it's time
to move on. So, let's say that you try
these approaches and you eventually lead
to a plateau, you double down on the
approach, you're strict with the approach,
you've stopped losing weight. Or, let's
take another case where you try several
of these approaches and none of them work.
What you should never do is say, "Why
is this approach no longer working?"
Because the answer is obvious.
The approach is no longer working or it
never worked in the first place because
it didn't lead to a spontaneous caloric deficit.
Once we acknowledge that, it
becomes a lot easier to move on.
It doesn't matter that other people are
losing weight with that approach and
you're not. It doesn't matter that you
were losing weight with that approach
and now you're not. You have picked your
low-hanging fruit or you didn't have any
low-hanging fruit to pick. Now, is it
possible that you could look and look
and look and eventually find more
low-hanging fruit? Yes, but what is the cost
of spending that time and effort getting no results
looking for the next low-hanging fruit
that might not be there when you can
simply move on and use something that
more reliably induces a caloric deficit?
So the point at which you no longer get
results, or you can't find results after
trying a few approaches, that's the
point at which you want to move on to
something more reliable like tracking
calories or in the last episode the
"robot diet."
The audio of this episode was
enhanced and post-processed by
Bob Davodian of Taurean Mixing. You can
find more of his work at
taureanonlinemixing.com.
This episode is brought to you by
Testing Nutritional Status: The Ultimate
Cheat Sheet. Everything you could ever
need to know to optimize your nutrition
all in one place. Easier to find and use
than ever before. Get your copy at
chrismasterjohnphd.com/cheatsheet.
All right, I hope you found this useful.
Signing off, this is Chris Masterjohn.
This has been Chris Masterjohn Lite.
And I will see you in the next episode.
For more infomation >> How Are You Starting Your Day? #MyMorning - Duration: 1:01. 
For more infomation >> How To Meditate - Duration: 4:29. 
For more infomation >> 6月份，4大生肖鹹魚翻身，錢多煩心事少 - Duration: 4:59. 
For more infomation >> Question of the Day: Who do you feel you know because of social media? - Duration: 2:37. 
For more infomation >> Are you ready for hurricane season? - Duration: 2:03. 
For more infomation >> Fixes to sell your home faster - Duration: 1:52. 
For more infomation >> 6月運勢最佳, 身價暴漲, 鈔票數不盡的生肖 - Duration: 4:01. 
Không có nhận xét nào:
Đăng nhận xét