17 Reasons You’re Not Losing Weight
Mark’s Daily Apple
by Mark Sisson: 21
Simple Things To Do To Prepare for a Successful 2013
healthy weight loss isn’t only due to the simplistic calories in,
calories out paradigm. Nor is it solely reliant on diet and exercise.
It’s everything – it’s all the various signals our body receives
from the environment that affect how our genes
express themselves and thrive. How we approach the subject matters,
too. Our mood, our methods, our temperament. Our conscious decisions
and our willpower. It’s setting good habits and expunging bad ones.
Most of all, it comes down to keeping our genes happy by providing
an environment that approximates evolutionary precedent.
1. You think
you’re eating healthy, but aren’t.
Does your diet
consist of a massive amount of “products”? Low-carb or not, you
want to eat real
food. Flagons of diet soda, plates of pure fiber in the shape
of noodles, and loaves of 1g net carb “bread” do not a Primal eating
plan make. You’re just feeding an addiction and consuming empty
calories – sound familiar? Disregard the labels and look inside
for what you know to be true: this crap isn’t food, and you shouldn’t
be eating it. It’s about way more than just low-carb.
under too much stress.
response system is subconscious; it responds to stimuli and nothing
else. Emotional stress, physical stress, financial stress, relationship
stress – I hesitate to even make these distinctions, because the
body does not differentiate between sources of stress. They all
cause the body to produce cortisol,
the fight-or-flight hormone that catabolizes muscle, worsens insulin
resistance, and promotes
the storage of fat. For 200,000 years, stress meant a life or
death situation. It was intense and infrequent, and the cortisol
release was arresting and extreme enough to improve the chances
of survival. Today, our body responds to a stack of paperwork the
same way. Traffic jams are like rival war bands. A nagging boss
is like a rampaging mastodon, only on a daily basis. Take a step
back from your life and take stock of your stress levels – they
may be holding you back.
3. You need
to watch your carb intake.
Carbs are key,
as always, especially when you’ve got weight to lose. Veer closer
to the bottom of the
curve, taking care to avoid all processed food (hidden sugars).
You might also try skipping fruit.
I always tell
to get hung up on the scales so much. Those things are useful
– don’t get me wrong – but they never tell the whole story, like
whether or not you’re adding lean mass. The PB will spur fat loss,
but it also promotes muscle gain and better bone density. If you’re
feeling good but failing to see any improvements register on the
scale’s measurements, it’s most likely extra muscle and stronger
bone from resistance training. You wouldn’t know that just from
the bathroom scale. If you absolutely need objective records of
your progress, get a body fat percentage test (although these might
not even tell the whole story) or try measuring your waist.
not active enough.
Are you Moving
Frequently at a Slow Pace for three to five hours every week?
Remember: the near-daily low-level (between 55-75% max heart rate)
movement should be the bedrock of your fitness regimen. It’s easy
to do (because every bit of movement counts) and it doesn’t dip
into your glycogen
reserves (making it a pure fat burner, not a sugar burner). If you’re
on the low end of the spectrum, crank it up toward five weekly hours
lapsing into Chronic Cardio.
you can go too far with the low-level movement – you can begin to
lapse into Chronic
Cardio. When you stay above 75% of your maximum heart rate for
extended periods of time, you’re burning glycogen. Your body in
even more sugar to replenish the lost stores, so you polish
off a heap of carbs, preferably simple and fast-acting. You can
continue down this route if you wish – I did, for a couple decades
– but you’ll gain weight, lose muscle, release more cortisol, and
compromise any progress you might have made.
7. You still
haven’t tried IF.
but if you’ve seemingly tried everything else, intermittent
fasting can be a great tool to break through a weight
loss plateau. Make sure you’ve fully transitioned onto a Primal
eating plan and start
small. Skip breakfast and eat a late lunch. If that feels okay,
skip breakfast and lunch the next time. Just take it slow and pay
attention to your hunger.
Eventually, try exercising in a fasted state to maximize the metabolic
advantage. If all goes well, your hunger won’t necessarily disappear,
but it’ll change. A successful IF tames hunger, makes it less insistent
eating too much.
magic. It reins in wild hunger and tames insulin, but calories do
still matter – especially once you approach your ideal weight. In
fact, those last few pounds often don’t respond to the same stuff
that worked so well to get you to this point. Eating nut
butter by the spoonful and hunks of cheese
without regard for caloric content may have gotten you this far,
but you’ve got to tighten things up if things aren’t working. And
that’s the real test, isn’t it? There is a metabolic advantage to
eating according to the PB, but if the weight isn’t coming off,
something’s up – and calories may need to come down.
9. You haven’t
overcome bad habits or developed good ones.
honest with yourself. Do you engage in bad
habits? If so, identify them. Make tentative, loose plans to
disengage from their clutches, and tell people close to you. Make
it public, so you can’t back out without losing face. You’ve also
got to develop
good ones. Follow roughly similar guidelines as when kicking
a bad habit – identification, planning, publication – and you’ll
be on your way.
the rest of the article
to Lew's recent podcast with Mark Sisson
January 7, 2013
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