Weight-Loss Rules to Rethink

Virgil McDill, Experience Life

Let’s see now. Are carbs the source of all dietary evil – or is it fat? Is dairy supposed to be good for weight loss these days, or bad? Is protein’s day in the sun over, or just beginning? And should you be eating and exercising according to your blood type or your Ayurvedic dosha, or just strictly counting calories?

If you feel confused or clueless, it’s no wonder. Every season brings a new weight-loss trend. Infomercials on diet supplements and exercise gadgets promise to help shed unwanted pounds, and we’re bombarded daily with diet and exercise tips – from folk wisdom to the latest medical research – which often seem contradictory or incomplete. With so much weight-loss advice to wade through, many folks simply throw up their hands in despair and decide that they might as well sit on the couch and eat whatever they like.

No surprise, then, that we just keep getting fatter: Nearly 65 percent of Americans are either overweight or obese. And the more obese our nation becomes, the greater our collective risk for many deadly and costly diseases, including type two diabetes, heart disease, stroke, and breast, colon and prostate cancers – to name just a few.

That’s the bad news. The good news is that we are not powerless. We needn’t let our lack of knowledge about nutrition and fitness prevail over our common sense and our desire to live healthy, happy lives. We do, however, need to rethink what we think we know about dropping pounds and keeping them off.

For starters, we can forget about finding instant fixes and miracle cures for what are essentially pathological lifestyle habits. “We must stop falling for the myths that keep us fat and perpetuate an endless cycle of weight loss and gain,” says Mark Hyman, MD, former long-time co-medical director at Canyon Ranch in the Berkshires, and current editor in chief of the journal Alternative Therapies in Health and Medicine.

As much as we all might like the idea of a “magic bullet,” most experts agree with Hyman that healthy, sustainable weight loss doesn’t come from extreme measures or single-faceted diets. Nor does it come from relying on heavily marketed low-fat or low-carb foods and diet drinks (which, in fact, have been shown to hinder weight-loss efforts by messing up metabolism, contributing to cravings and undermining energy levels).

If you really want to lose excess weight and keep it off (or if you just want to maintain your current weight and stay healthy for the long haul), start by putting aside any worries about your love handles or saddlebags. Instead, start focusing on the space between your ears. Any weight-loss misconceptions or misinformation harbored there could present a real danger to your weight-management success.

Think you know everything there is to know about weight loss? Maybe it’s time to think again.

Next: Five Weight-loss Rules to Re-think

Old rule: A calorie is a calorie.
New rule: All calories are not created equal.

It is true that if you take in more calories than you burn, you will gain weight. But it’s also true that the nutritional quality of those calories plays a big role in how many calories your body burns. So if you’re simply counting calories without looking at the nutritional value of what you’re eating, you’re asking for trouble.

Why? Because our bodies require a consistent balance of healthy macronutrients (complex carbs, high-quality proteins and healthy fats), as well as micronutrients (vitamins, minerals, antioxidants, phytochemicals), plus adequate enzymes, fiber, water, and so on in order to function optimally. When we don’t get these things, our energy levels drop, our hormones and neurotransmitters get imbalanced, and our metabolism stops working efficiently. We simply aren’t as healthy as we should be, and our bodies don’t regulate much of anything (including our weight and body composition) as well as they are designed to.

The health of our metabolism – the machinery that dictates how we burn fat and produce muscle — requires whole, “real” foods and the complex, synergistic blend of nutrients they contain in order to function properly.

A healthy whole-foods diet (one that includes a balance of unprocessed carbs, fats and proteins) will also naturally tend to offer a relatively low glycemic load (GL) and a high phytonutrient index (PI) -  including vegetables, fruits, beans, nuts, seeds, olive oil, whole grains, teas, herbs and spices. Say no to diet plans that put concerns with caloric intake above concerns for whole-body health and vitality.

A low-GL meal slows the rate at which carbs turn to sugar in the bloodstream. And this “slow burn” allows your body to digest sugars, says Hyman, “without triggering the metabolic signals that promote hunger and weight gain.” Phytonutrients, meanwhile, act as powerful healing agents and metabolic regulators in the body.

Old rule: To lose weight, go on a diet.
New rule: To lose weight, choose to eat healthy.

Many weight-loss diets call for a dramatic reduction in daily caloric intake, which tends to deprive the body of the very nutrients it needs to effectively release and process unwanted fat. But eating too little or skipping meals has another extreme downside: It puts the body in a starvation-like “fat-conservation” mode.

When you take in fewer calories than are necessary to fuel your resting metabolic rate (the base amount of caloric energy your body requires while at rest), your body simply compensates by reducing your metabolic rate. Goodbye, caloric burn.

“Your body thinks it’s starving to death,” explains Hyman. As a result, it not only cuts back on the energy you need to exercise and move about, it also “sets off chemical processes inside you that force you to eat more.” Net result: weight gain.

You can get a very rough estimate of your resting metabolic rate, says Hyman, by multiplying your weight in pounds by 10 (if you weigh 150 pounds, for example, your resting metabolic rate would be approximately 1,500 calories per day). “If you eat less than that amount, your body will instantly perceive danger and turn on the alarm system that protects you from starvation and slows your metabolism,” says Hyman.

A better approach: Decide to eat healthy for life. Enjoy delicious, high-quality foods in ways that nurture your body and your senses for the long haul.

Next: Eat More Fat to Lose Fat?

Old rule: Eating fat will make you fat.
New rule: Good fats are your friend.

People have been holding forth on the evils of fat for so long now that many of us can’t indulge in something other than a low-fat yogurt or a couple of Snackwell’s cookies without feeling a Pavlovian sting of guilt. But avoiding fats is a mistake, according to biochemist and nutritionist Mary Enig, PhD, and nutrition researcher Sally Fallon, authors of Eat Fat, Lose Fat (Hudson Street Press, 2005). In fact, taking in an adequate supply of healthy fats is essential to proper body composition, whole-body health and long-term weight management.

One of the keys to losing weight, Enig and Fallon assert, is to understand the differences between bad fats (notably trans fats and rancid fats, found in most processed foods) and good fats (including monounsaturated fats, like those found in nuts, seeds and fish. They also advise eating small to moderate amounts of saturated fat, the kind found in real butter, cream, grass-fed meats and virgin coconut oil). Enig and Fallon recognize that it can seem counterintuitive that our bodies need fat in order to burn fat, but they say – and a great many other notable nutrition experts agree – that we must get over our fear of good fats if our bodies are to function properly.

Your body needs not only the much-touted omega-3 fats, they say, but also some plant-based omega-6s and a certain amount of the much-maligned saturated fat, in order to nourish your brain, heart, nerves, hormones and cell structures. Find out how to increase omega-3s with a plant-based diet.

Most nutrition experts suggest taking in between 15 and 25 percent of your daily calories as fat. Be vigilant about including it in the form of nutritious, whole foods (think avocados, nuts, fish), healthy oils (cold-pressed olive, seed, nut) and small-scale saturated-fat indulgences (real butter and cream, grass-fed meats, coconut, etc.), and you’ll get all of fat’s weight-management benefits – without compromising your waistline. You’ll also find it easier to say no to fatty processed foods and other unhealthy indulgences of all kinds.

Old rule: Exercise to burn calories.
New rule: Exercise to build fitness – and burn more calories with ease.

Yes, exercise burns calories, and burning calories can help you lose weight. But exercising for improved fitness has many weight-loss benefits that go beyond per-session caloric burn. Understanding this can make a huge difference in how you approach your exercise routine.

For one thing, being fit gives you a distinct metabolic advantage at a cellular level. Fit people have a greater number of mitochondria within their cells. Mitochondria are organelles (like mini-organs) that contain important enzymes associated with aerobic energy production. In fact, they are often referred to as “cellular power plants,” because they are our cells’ primary means for producing energy from food.

Mitochondria also handle the aerobic oxidation of fatty acids (fat burning!) that occurs even when we’re at rest. Thus, increasing mitochondrial mass through exercise helps raise our metabolism so we burn more calories – not only with every exercise session, but also when we’re not exercising at all.

Performed at the proper intensities and intervals, both cardio training and resistance training can help to build lean muscle mass, to increase mitochondrial function and, in turn, to increase metabolic rate.

Fitness-focused exercise also improves your strength and endurance, which makes activities of all kinds easier, and thus encourages you to be more active overall. And, since regular exercise also improves your energy level, confidence, emotional outlook and self-esteem, it can help you get through weight-loss plateaus when you’re not seeing the inches melt off as quickly as you’d like.

Old rule: Weight loss is about changing your body.
New rule: Weight loss is about changing your life.

Maintaining a healthy weight involves both nutrition and fitness components, but very few chronic weight challenges originate exclusively in those domains, and neither do their solutions. “Weight loss starts with the brain, not the belly,” says psychotherapist Doris Wild Helmering, MSW, coauthor of Think Thin, Be Thin: 101 Psychological Ways to Lose Weight (Broadway, 2005).

For many people, achieving a healthy weight is only possible once certain mental and emotional issues have been addressed. Why? Because many of us overeat or avoid exercise for reasons we don’t entirely understand – or that we feel powerless to control.

Maybe we make poor choices when we’re stressed out, sad, ashamed or angry. Maybe we make unconscious choices when we’re tired, distracted or numbed out. Whatever the reason, says Wild Helmering, the excess weight we carry on the outside is sometimes the symptom of an unresolved problem on the inside.

In such cases, the first step is to turn inward and ask yourself some questions. “‘What am I really hungry for?’ Perhaps you need a hug or a word of encouragement from a friend instead of that piece of leftover chocolate pie in the refrigerator,” she says. Perhaps you need to bust out of a stressful job track, a destructive relationship or a self-abusive attitude in order to make your personal health and well-being a priority.

It’s worth noting that stress alone can create a biochemical profile that’s antithetical to weight loss. When we experience stress, whether or not we are in immediate physical danger, our physiological “fight-or-flight” survival responses kick in — and they set off a series of chemical reactions in our bodies that encourage weight retention.

Another important note: No single weight-loss approach is right for everyone. Every body, and every life, is different. And so, in the end, there are no hard-and-fast “rules” – only principles, evidence and guidelines that each of us must explore and refine until we find the mix that’s right for us.

Perhaps that’s the very best part. Eventually – once we’ve tried enough “miracle” diets, and once we’ve started and stopped enough “surefire” exercise routines — the wisest among us settle into the kinds of stable-yet-evolving routines that bring real and lasting results.

Over time, we discover that the real rewards of healthy weight management lie in thinking and experimenting for ourselves, in doing it all for the right reasons, and in making the rules up as we go.

Virgil McDill is a Washington, D.C.–based writer.


Experience Life magazine is an award-winning health and fitness publication that aims to empower people to live their best, most authentic lives, and challenges the conventions of hype, gimmicks and superficiality in favor of a discerning, whole-person perspective. Visit www.experiencelifemag.com to learn more and to sign up for the Experience Life newsletter, or to subscribe to the print or digital version.

25 comments

Hoodr S.
Hoodr S.3 years ago

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Justingaberial J.
Past Member 3 years ago

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Allison McWilliams
Ali H7 years ago

This is a great article. I especially like the last tip.

Shanni P.
Shanni P7 years ago

Obesity comes from the need to fill in some kind of gap.
If you eat low quality fats, your body will ask for more fats because it didn't get the EFAs it needs.
If you are bored or sad or mad or just plain stressed out and turnto the fridge for compensation, you'll get fat.
If you eat to fast and don't chew, you're likely to get fat.
If you eat refined carbs and don't get enough fibers, you might get fat and/or constipated and/or diabetic etc.
If you eat the healthiest diet but are toatlly inactive physically, you might not lose the weight you should.
The secret is to eat a balanced diet according to what feels right for your body (usually extreme diets don't work on the long term, so find what's right for you) but make sure its based only on high quality products, combined with enough excercise and mental/spiritual/emotional work to control stress levels.

Deb R.
Past Member 7 years ago

Whoa, David Harmon, chill out...you're going to explode.

Kim Armstrong
Kim Armstrong7 years ago

So true hope more people realize it

Ax R.
Vicky L7 years ago

Great article, I like the undisputable logic and clarity and down-to-earth approach. And in particular how it empowers people to take control of their own life and health. Keep on good work.
BTW, I can see a point to David's post. It's the first time I read his post and am not inclined to judge him on second-hand reports of his previous activity. He's clearly angry about what many thinking people (also on Care2) are also concerned about: that modern societies are being DUMBED up by those in power (i.e. with money) who set up fairy-flossy trends and 'proven rules' which sound benevolent, hopeful and healthy but actually degrade us mentally and physically. The sad thing is that lots of people, instead of thinking, look upto some authority to give them prescriptions on how to live, what to eat and how to protect ourselves (and especially the children) from normal social interactions with peers and neighbours. That's how I see it, in relation to the article.

Mary B.
Mary B7 years ago

David Harmon you are acting just like those spoiled little brats you're always complaining about. Jumping into a discussion that's not even vaguely about your usual rant and throwing a hissy fit to get attention.
To those who are not familier with David H., He does this all over the Care2 sights. He hates over protective MOMMYS, children he asumes are spoiled little whimps, thin people, probably vegitarians and any one else he thinks he can bully or intimidate. He appearently thinks that 'free speech' means he doesn't have to have any consideration for appropriateness and that he can just jump in and start spewing. David, you need help. Normal adults do not act like you do.Lots of people don't have much time for kids but they don't actively hate them and their mothers.And even if they did, they wouldn't go around puking it all over an international petition site for all the world to see.Usually under anger, there is a lot of fear and grief.. Go do a sweat lodge. Peace be with you.

Rick B.
Rick B7 years ago

The ultimate formula to keeping your weight balanced is to:

1. Know how many calories you are eating.
2. Know what you are going to be doing after you eat. Ask yourself: how many calories will I be burning?

Only eat the amount of calories you need to do whatever you are going to do.

Susan G.
Susan G7 years ago

continued -

we all must do what is right for ourselves, using practical comon sense - avoid junk foods, cruel factory farmed foods, and empty calories.

i think this article gives a good overview of making healthy choices to create a healthy lifestyle.

i also appreciate seeing grass-fed meats mentioned in the article as an occasional source of good nutrition on this primarily vegetarian leaning website.

:)