By Ryan Rollison
The Truth Contributor
Over the years the main question I get from people is about losing weight. If you have read my articles you know I always say anyone can lose weight , but it’s fat that you want to lose. “Calories in vs. calories out” is a common catch phrase spoken by a lot of people as well as “track your macros.”
Most people do not know what macros are and it can be a little confusing trying to figure all that out. Calories in vs. calories out are not that cut and dry so I am going to once again try to simplify it so you can reach your fat loss goals.
I will start with calories in/out. I will use weight watchers as an example to make my point. This is in no way saying that weight watchers don’t work for some people but to illustrate my point I will use them.
Weight watchers is great to teach portion control which does reduce calories. Yet at the same time you can’t ignore the type of calories you consume which is more important than the amount. An example is – if I am working with a client who is consuming 1500 calories in chips, pasta, bread and cookies and my other client is consuming the same amount but in lean meats, healthy fats, whole foods and veggies I guarantee that this second client will see better, faster and more sustainable results than the former.
What you have to realize is that the key to sustainable fat loss is keeping your insulin levels regulated. I know diabetics who don’t even understand how your insulin and glucose levels work. Here is a very quick understandable breakdown of how it works.
Carbohydrates and sugars raise your levels 100 percent, protein raises it 50 percent and fats don’t raise it at all. Insulin is a storing hormone that will make you fat if you are not active and cause you to continue to gain weight if it’s not regulated. Meaning … keeping it from spiking and dropping all day long is beneficial for your results.
The simple remedy is minimizing carbohydrates and increasing your proteins and fats will help to keep them more even and from spiking. Studies show that lifting weights will also make your body more insulin receptive.
It is best to start your day with a protein-based meal such as a protein drink or eggs and avocado NOT oatmeal, toast, or pancakes. This meal keeps your glucose from rising and keeps you fuller longer and not hungry in the next hour or sluggish like a high carbohydrate and sugar meal will.
Each meal thereafter should be mostly lean proteins, veggies and healthy fats and some high fiber fruit if you want some (berries). Studies have also shown that walks after a meal reduce glucose levels substantially and help prevent the storage of body fat.
So, in a nutshell, eat more protein and veggies, fewer carbs and very minimal sugars to help keep your insulin from spiking and storing fat. I know it’s not realistic for most to not have any sugars but make it minimal, very minimal.
As far as macros go, don’t make it so complicated. It’s very easy! Macros are proteins, carbohydrates and fats. It’s not rocket science, it’s just the main components of the calories you consume every day. Watch your protein intake, minimize carbs and sugars and your macros will fall in place. Remember it’s not just calories it’s the kind of calories!
I suggest that you go to youtube and check out a channel called RealLogic and Health Metabolic Science. They are science-based health information channels that’s very practical and useful. go down the rabbit hole and research how important insulin is to your body. It does so much!
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UNLEASH YOUR HERO
Ryan Rollison
Dream Bodies
419-944-4200