I love this post, it comes as a checkpoint in my weightloss journey. I started last October with 118kg where my nornal BMI is 70kg. I am at 89.5kg now and started to "relax" my diet and eat bits and pieces of things high in sugar and low in nutrition. Upon start my GP wanted to put me on BP medication (average 165/93) but I urged her to wait till i lose weight. It took time and around May my BP finally normalised (thank God to avrg 128/80) the catch is that diet and exercise is my medicine and I need to continuously follow them as I would be taking pills. I am happy with this choice. It takes consistency though. And when you are an emotional eater, saboteur and very much conditioned person to eat a lot every time, consistency is a challenge. But it is doable, just got to change gear and never turn off the engine.
Agree, for losing weight, calories matter. You can lose weight on any of the diet regimes; however, for your health, the type of diet matters.
In Jan-2000, I weighed 230 pounds, and had high blood pressure, high cholesterol, and sleep apnea. I now weigh 150 pounds, and I’ve maintained this weight for over 10 years. I now have normal blood pressure, low cholesterol, no sleep apnea. I’m not on any meds, and my only supplements are vitamin B12 and vitamin D. I’m 76 years old, and have been retired since 2001.
My experience is losing weight is 90% diet. Maintaining weight is 50% diet and 50% exercise. Rest of this comment is just my experience, and an FYI.
A little more detail. Initial weight loss was from 230 to 170, using Atkins diet (I was ignorant about its negative health effects), over a period of 15 months. That ended the sleep apnea, and was able to get off meds. Then started exercising. But although I kept my weight around 170, in a couple of years, I had to go back on a statin and blood pressure meds. And, my calcium score climbed to 435. In 2009, my wife and I switched to a Whole-Food Plant-based diet (vegan) - for health (she was fearful of cancer, and I was fearful of heart disease), not weight loss. I was able to get off all meds. Over a couple of years, my weight decreased from 167 to 152. I did this to lower my systolic blood pressure from the mid-130’s to ~120. (FYI: In 1970, I received a 1-Y draft deferment due to having blood pressure of 150+/100). My average cholesterol over the last 10+ years: LDL 75, Triglycerides 70, and HDL 55. (BTW: I agree that ApoB is the best measure, but non-HDL is a close 2nd.) And, my A1C has averaged 5.0. Also, to keep my blood pressure normal, I have to keep my sodium consumption low (<1200mg/day).
I did calorie counting for seven years. I finally accepted that it wasn't going to work. Two weeks of intermittent fasting and eating the same diet and I've at lower weight than I've achieved all seven years. So, sure calories matter, but so does the engine you're putting them in. Also, I'm not tired and cold or even hungry. 😜
I don't think that you are correct -calorie deficit diets may work initially but eventually fail due to hunger pressure.Then the person regains weight as their basal metabolic rate has been reduced during the deficit period.
When we consume carbohydrates especially the refined type fuel partitioning takes place,this occurs even in calorie defict situations.Hence the overweight person who says they 'eat like a sparrow'-and they do!
Fuel partitioning dues not take place on a high fat and low or no carbohydrate diet hence no need for calorie deficits.
Can I suggest you look at the work of Prof.Tim Noakes and Prof.Robert Lufkin.
💯 Agree fully. Calories matter
I used HealthPointe initially which worked for me. Tracking calories so important. .
Daily weighing same time also good motivator. And get one which estimates body fat too and tracks on app.
Maintenance is key. Changing mentality so it's way to eat, not a temporary diet is needed.
What is measurable is manageable! 🙌🏻
I love this post, it comes as a checkpoint in my weightloss journey. I started last October with 118kg where my nornal BMI is 70kg. I am at 89.5kg now and started to "relax" my diet and eat bits and pieces of things high in sugar and low in nutrition. Upon start my GP wanted to put me on BP medication (average 165/93) but I urged her to wait till i lose weight. It took time and around May my BP finally normalised (thank God to avrg 128/80) the catch is that diet and exercise is my medicine and I need to continuously follow them as I would be taking pills. I am happy with this choice. It takes consistency though. And when you are an emotional eater, saboteur and very much conditioned person to eat a lot every time, consistency is a challenge. But it is doable, just got to change gear and never turn off the engine.
Agree, for losing weight, calories matter. You can lose weight on any of the diet regimes; however, for your health, the type of diet matters.
In Jan-2000, I weighed 230 pounds, and had high blood pressure, high cholesterol, and sleep apnea. I now weigh 150 pounds, and I’ve maintained this weight for over 10 years. I now have normal blood pressure, low cholesterol, no sleep apnea. I’m not on any meds, and my only supplements are vitamin B12 and vitamin D. I’m 76 years old, and have been retired since 2001.
My experience is losing weight is 90% diet. Maintaining weight is 50% diet and 50% exercise. Rest of this comment is just my experience, and an FYI.
A little more detail. Initial weight loss was from 230 to 170, using Atkins diet (I was ignorant about its negative health effects), over a period of 15 months. That ended the sleep apnea, and was able to get off meds. Then started exercising. But although I kept my weight around 170, in a couple of years, I had to go back on a statin and blood pressure meds. And, my calcium score climbed to 435. In 2009, my wife and I switched to a Whole-Food Plant-based diet (vegan) - for health (she was fearful of cancer, and I was fearful of heart disease), not weight loss. I was able to get off all meds. Over a couple of years, my weight decreased from 167 to 152. I did this to lower my systolic blood pressure from the mid-130’s to ~120. (FYI: In 1970, I received a 1-Y draft deferment due to having blood pressure of 150+/100). My average cholesterol over the last 10+ years: LDL 75, Triglycerides 70, and HDL 55. (BTW: I agree that ApoB is the best measure, but non-HDL is a close 2nd.) And, my A1C has averaged 5.0. Also, to keep my blood pressure normal, I have to keep my sodium consumption low (<1200mg/day).
I did calorie counting for seven years. I finally accepted that it wasn't going to work. Two weeks of intermittent fasting and eating the same diet and I've at lower weight than I've achieved all seven years. So, sure calories matter, but so does the engine you're putting them in. Also, I'm not tired and cold or even hungry. 😜
'I repeat MUST be in a calorie deficit.'
I don't think that you are correct -calorie deficit diets may work initially but eventually fail due to hunger pressure.Then the person regains weight as their basal metabolic rate has been reduced during the deficit period.
When we consume carbohydrates especially the refined type fuel partitioning takes place,this occurs even in calorie defict situations.Hence the overweight person who says they 'eat like a sparrow'-and they do!
Fuel partitioning dues not take place on a high fat and low or no carbohydrate diet hence no need for calorie deficits.
Can I suggest you look at the work of Prof.Tim Noakes and Prof.Robert Lufkin.
Dr. Barrett;
Thank you for another insightful article.
I’m interested to learn more about your muscle mass gain program.
Can you comment here or will that be the topic of another article?
Thank you.
Bill
In simple terms:
Lift progressively heavier things.
Be in a caloric excess.
Work with a trainer to guide you and avoid injury.
Thank you.
Bill