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The Secret Behind Losing Weight - Why "Diets" Don't Work

This morning I read a blog by Robert Swetz called, "Why Are You Overweight" and when I left a comment there, I realized that my perspective on this issue might be something that a lot of folks might find of interest.

You see, I've been fat my entire life. I was a big baby, a big toddler and when I got to kindergarten I was still one of the biggest kids there. By the time I was in 4th grade, I could roll to first base quicker than I could run there!

This was about the time that my sister mailed a book on Yoga to my mother. I intercepted the book and started doing the exercises in it. I also was lucky enough to live in a neighborhood that sponsored a little league football team where my coach was a professional boxer.

Coach Cody (K.O.Cody) was of the belief that the team who was in better shape had an advantage over other teams. Plus, I guess that he enjoyed the company as he did his running when he was getting ready for a bout.

I remember one time getting our pictures in the paper as a couple of dozen 9 and 10 year olds were running behind this tough looking black man. The end result was that I discovered running as a way of getting in shape.

The funny thing about this is that while I ended up becoming pretty athletic in that I played little league football and baseball and lettered in both Football and Swimming in High School plus I also got to go through winter conditioning with the University of Missouri Tigers Football team and at one point was running 7 miles a day as I got ready to go to boot camp with the United States Marine Corp, I never got skinny. You would have thought that I would have, but I didn't.

Anyway, over the years I've tried a ton of diets. Low fat, low carb, grapefruit, vegetarian, 1000 calorie a day diets, etc. etc. etc. and none of them worked. Well, the Adkins diet worked in that I did lose 53 pounds in 12 months, but I plateaued there and as soon as I increased my daily carb intake to over 50 carbs a day (still a very restrictive diet) I started to gain it all back (which I did).

I also have managed to keep myself in pretty good physical shape and at 47, I'm proud of the fact that my blood pressure runs around 114 over 70 with my resting heart rate being in the low to mid 60's. I've had problems with cholesterol but only when I've been tested and have not been working out.

So, here I am 47 years old, in pretty damn good physical shape, yet I'm still fat....what gives?

Well, after all these years, I finally figured it out.....it doesn't matter how much you work out, if you still eat more calories than you burn, you'll put on weight. Sad but true, it really is a matter of calories in vs calories out.

You could eat all of your calories in the form of lard and if you burned more calories than you consumed, you'd lose weight. Where as, you could be running marathons and if you're appetite went up and you ate more calories than you burned....you guessed it!

Now, of course nothing is THAT simple. Especially when it comes to something as complex as the human body. For example, if all you looked at were the calories in vs. the calories out then simply cutting your calories should be enough to lose weight, but it's often not. Why?

Well, because your body is designed to attempt to maintain the status quo. That is, if you cut your calories too much, your body is going to realize this and it's going to think that you're starving (which in essence you are) and it's going to slow things down. You're going to get tired and lazy as your body moves to conserve the reserves that it has. You'll also lose muscle mass.

Also, there is something to be said for spacing your calories out throughout the day. By doing so, your body is less likely to place those calories in storage.

As mentioned above, the opposite is also true. If you start exercising on a regular basis and burning more calories than you're consuming, you're body is going to react to this too by increasing your appetite.

So, what's the answer?

The answer that I've found is to not be in a hurry. Moderation is the key. The other key is that you have to utilize a two prong approach. That is, you have to attack the problem by both keeping track of your caloric intake AND by burning more calories.

By keeping your daily caloric intake just slightly below your caloric expenditures, you can keep your body from thinking that it's starving. Also by increasing your daily caloric expenditures, you can eat more as long as you don't get carried away.

One other thing that I've found that is important is to give yourself regular days off from the calorie counting (within reason). This helps your body not think that it's starving, plus it gives you the psychological benefit of not feeling like you always have to be perfect. I give myself 2 days a week off.

Since I've been doing this approach (on a regular basis) I've only lost something like 8 pounds (over a period of 2.5 months). Which brings me to my last point. You Don't Need To Be In A Hurry!

At the pace that I'm on it will take me almost two years to reach my goal. Which is cool! Why do I need to be in a big hurry? I'm in good physical shape and last I checked, I'm not on the roster of any professional football teams.

R.B. "Bob" Mitchell

ValueList Real Estate Services, Inc.

Bob Mitchell is president of ValueList Real Estate Services, St. Louis' largest discount/full-service real estate and mortgage company. If you would like to find out more about Bob, ValueList or our flat-fee listing program, please feel free to visit our web site at valuelistre.com

Posted by Bob Mitchell - Realtor St. Louis on 07/18/2008 11:36 AM

Comments (27)

losing weight, getting in shape, diets that work

This post has been included in Missouri Information Saint Charles County, MO Information
Post is included in group: Active Rain Fit Club

27 Comments on The Secret Behind Losing Weight - Why "Diets" Don't Work

JUL

2008

You are exactly correct! You don't need a book or a program. I found that my weight goes down when I increase my activity a little, in any way, and just eat slightly smaller portions. No going back for seconds and rarely is a dessert necessary.

I think different people have different issues, for me it's mental. If I'm good for 14 days, I'm all good.

A lot of people need to throw away the diet books and just start living. The more you get out and move & do the better you are going to feel and want to do things.

Same thing about our market, take a class, meet some peers, write a blog post, the more you get around to doing, the better you are going to function and that is going to improve your bottom line more than anything else. thanks cheryl

Its like anything else, the one that works is the one you stick with. If you did adkins for a year you obviously have the will power to succeed in losing weight. I can't go a day without carbs. I do however run about 20 miles a week which certainly helps.

Congrats on finding something that works for you

Dude...I'm 6'3 and 236. I was up to 259. I need to get under 210. I'm starving now, but I was just thinking last night that I need to get that "hunger" back. Thaks for the confirm.

Basically, it is just math. I'll do my 2 miles on the treadmill (running) and then it's milk and cookies time!

I like the idea of taking a day or two off each week. I've recently gone on a diet (8 days ago) and have a long way to go. Thanks for sharing.

Vertical: Thanks for the support. You're right on the mark too!

Schrader: Mental is a big part of the game. It's very easy to fall off of the wagon and I think that you're right that when you get past a certain point, it does become easier.

Cheryl: Excellent analogy! My old sales manager used to tell us that "Activity breeds success!"

David: The Adkins thing killed me! I was having dreams of hash browned potatoes! While it works for some people I'm sure, I didn't want to live that way!

Larry: One step at a time! With 23 pounds gone, it looks like you're on the right path! Keep it up!

Regina: I enjoy the Oreos and milk too....just have to keep it all in balance!

Vickie: The days off thing came after I had fallen off the wagon at a wedding reception. I had drank too much and ate too much and the next day we had a barbecue where I did the same thing. I hopped back on the wagon on Monday and when I did my weigh in on Thursday, I had still lost a pound.

I tried it the next week and I still lost another pound...I was like, "hey! That's pretty cool!" Three days off (which I later tried) didn't work though!

Thanks for everyone's comments! Have a great weekend!

Bob Mitchell

ValueList Real Estate Services, Inc.

Hey Bob,

I really like your post and it is full of very helpful information. And thanks for throwing my name in there.

Robert

JUL

2008

Hi Bob,

First off, congrats on finding what works for you! I cant stand the word "diet" because it sounds so temporary. It is a lifestyle change, once you find your balance it stays with you for life! :)

JUL

2008

Suzanne: I think that you hit the nail on the head. It really is a lifestyle change that is required. The other thing is remembering that life has it's way of getting in the way of your staying in shape, you have to account for this and overcome the distractions. Thanks for your comment!

Bob Mitchell

ValueList Real Estate Services, Inc.

AUG

2008

Personally, I find that not eatting after 5pm and working out at least 5 days a week is what works best!

Barbara-Jo and Bill: I've heard that about not eating after 5pm and I think that if that works that it's because that at the end of the day....if you stopped eating that early that you probably have a better chance of not consuming too many calories.

Getting those 5 days of work outs is a biggie too. If you burn an extra 1000 calories by working out a couple times more per week, then you'll drop about an extra pound every three weeks or so. I try to get 5 days of workouts in, but most weeks that doesn't happen.

Thanks for your comment!

Bob Mitchell

ValueList Real Estate Services, Inc.

AUG

2008

Different things work for different people. It's great you found something that works for you.
I've been on weight watcher's, jenny craig, south beach, blah blah blah - you name it, I've done it. Nothing worked long term.

I put on a lot of weight over the last couple of years, for no apparent reason (other than menopause/hormone issues, that is). (I guess getting older makes a difference - who knew?). :)

I went to a doctor who has helped me get things under control. At the same time, he has helped me lose about 50 lbs (of the 60 I put on). It's been about 6 months.

I am not counting calories. I eat mostly fish (you can eat chicken or turkey, and beef only once a week, if you must have it at all). I eat a 4 oz of lean protein, a huge salad every day (lunch) and eat 4 oz of lean protein + salad and vegetables for dinner as well (zucchini, asparagus, peppers, egg plant, broccoli, spinach, mixed greens). (Breakfast, if you eat that meal, you're allowed only lean protein, such as 2 boiled or poached eggs, or some smoked salmon.)
Your meat should be grilled or roasted, with no additional fat. You can use olive oil to pan 'fry' your meat or fish (one teaspoon of oil for every serving (4 oz) of protein). That's the only fat allowed.
You can also use one tablespoon of fat free, carb free dressing, if you prefer. No carbs for 6 days. Take a day off and eat whatever you miss/like, without pigging out (binging).
Have your vitamins and minerals, especially a multi vitamin plus minerals and iron, omega3s, chromium, magnesium, calcium,.... and most important - even if you do nothing else, and continue to live as you do now - have your fibre. You can buy FibreSure, or BeneFibre, and/or Psyllium Husks and take approximately 30 grams per day. That alone will help you lose weight and take toxins out of your system, and keep your 'system' functioning properly (and it keeps you feeling full). Drink lots of water with your fibre.
And of course, before you do anything, check with your doctor.

This has worked for me. I feel great. I have more energy and I'm never hungry. My blood pressure and cholesterol is back to normal. I'm off that medication for good.

Walking on the treadmill 3-4 km, and doing some weights 3 x per week also helps a great deal.

Sylvie: Cool runnings! As you said, if it works for you then great! I'm impressed with your discipline. One thing that I would harbor to guess though is that if you were to add the calories up on that diet, I am willing to bet that they would add up to less than you would think.

I'm not saying that to slam it, just to reemphais my point....that it basically comes down to calories in vs. calories out. If you're not hungry though, then maybe that particular combination works best!

Again, cool runnings! Congratulations on your success!

Bob Mitchell

ValueList Real Estate Services, Inc.

AUG

2008

Bob, I'm not very active, and I really believe that what has made the most difference, is the amount of fibre I'm having. Dr. Oz, American's Doctor, has been known to say that if you do nothing else in your life, increase your fibre intake. My doctor told me the same thing (for other reasons as well, but in general, he suggests this to everyone). I am having about 30-35 grams of fibre per day - every day - and it does make a huge difference. I know it reduces blood fat and it regulates blood sugar; I know it makes you feel fuller, longer, so you eat less. I know it lowers cholesterol.

I can't have most of the things on this list, for other health reasons, so I take my fibre mostly from leafy greens and the help of Benefibre, but if you can eat a variety of the following, it's an easy way (and delicious way) to increase your fibre intake, every day.

The more fibre you get from different sources -- cereals, fruits, veggies, nuts, seeds -- the more benefits you get for your heart. And the rest of your body, too.

Overall, fruit lovers enjoy a smaller waist and waist-to-hip ratio, as well as lower blood pressure.

· Eat fruit - shrink your waistline.

· Eat high-fiber cereals and you'll weigh less.

People who get their fiber mostly from veggies also reap blood pressure rewards.

· Eat vegetables and you'll lower your blood pressure.

· Eat nuts, seeds, and dried fruits and you'll get most of the above, and more.

The heart-protective benefits kick in at 25 grams of fiber a day. Tempting ways to make the fibre add up:

. Raspberries: 8 grams per cup
. Raisin bran: 6 grams per serving
. Peaches: 3 grams each
. Broccoli: 3 grams per 1/2 cup
. Sugar snap peas: 3 grams per cup
. Walnuts: 2 grams per ounce (about 12 whole nuts)
. Sunflower seeds: 2 grams per ounce (a small handful)

I'm sorry about the lengthy post. I'm very passionate about this - it's changed my life.
I hope you don't mind ... hopefully this will help someone else.

AUG

2008

Sylvie: I will have to check out the fiber thing....I eat a lot of salad, but didn't know about the fiber. Thanks for the comment and sharing is what it's all about!

Bob Mitchell

ValueList Real Estate Services, Inc.

OCT

2008

Just finished a book by Jorge Cruise that lays it all out. Cruise is a nutritionist pal of Andrew Weill, MD and Tony Robbins. He lays out a plan that guarantees weight loss in 4 weeks without excess exercise and dieting: This book is entitled 8 Minutes in the Morning. The most telling metaphor he offered had to do with how fat burning works. If the body doesn't get certain kinds of fat to start the mitochondria (fat burning cells), it's like trying to light campfire logs with a match. The campfire also needs paper and kindling (that's the fat--mostly omega-3). Sugars act like lighter fluid right on the logs. Big burst of energy but the logs (your body fat) remain unburned when the fluid is burned off. It makes sense to me. I'm working my way through the program and am finding myself not nearly as hungry hours after a meal as I have been lately.

Check it out--let me know if you know of it or are following Cruise's program. Maybe we could start a new group.

OCT

2008

In my opinion, it is really about developing a daily awareness to the direction in which you want to head with your weight. Our thoughts form our reality and if we spend a little time each day practicing thast which we want to experience (operating from a standpoint of faith and conviction in ourselves) then we will achieve our desired wellness goals. Great post and it speaks volumes to the mindset I used to transform myself from a 242 lb. man to a 180 lb. man.

OCT

2008

Bob

I hear what you are saying and have been where you are many times in my life. While on vaction this year I cracked my ribs just laying on the beach because I am so fat! Well on 8/10/08 is went on a diet.

Today being 10/13/08 I have lost in excess of 40 lbs. I feel great and do not cheat or feel like cheating I have plenty of energy. And my blood glucose levels are excellent along with many other items that I regularly get tested for. I have been doing a nutritional cleansing and it works so well that it allows my body to do what it was meant to do.

God, has created such a unique instrument, our bodies by eliminating daily toxins and replacing them with healthy nutrition it allows the body to do what it was meant to do. In my first 8 days I lost 14 Lbs. and 12.25" overall, not bad.

Bob, glad you and others are finding ways to cut the fat. The numbers of people in the United States that are over weight is alarming. The numbers that are obese are even more alarming! We as professionals need to take care of ourselves so that we can take care of the people who come to us for our unique talents.

OCT

2008

Paul: I'll check it out and let you all know how it works for me. Keep us updated on how that program works for you. Thanks for your comment.

Justin: Congratulations on your success. I totally agree that no matter what program or method you follow, the key to success is approaching it on a day to day basis. Thanks for your comment.

Gary: Contgratulations to you too and I'm happy for you. My only concern would be that maybe you're going at it a bit too fast? In my experience and as pointed out in my comment to Justin, losing weight is a day to day battle and plans that require the kind of commitment that losing 40 pounds in two months do tend to be very difficult to stick with. Again, I'm happy for your success and if it's working for you...cool! It's just a concern. Thanks for your comment.

Bob Mitchell

ValueList Real Estate Services, Inc.

I think that you've hit the nail on the head. Make it a lifestyle and it'll work for you! Me? I'm so not that patient, but I'm trying to be cause I want it to stick. I'd love to excercise like three hours a day, but my kids won't let me! :-)

OCT

2008

Lindsey: Thanks for your comment.....I don't know if I would "love" to excersize 3 hours a day, but it would be nice to get a work out in more days that not! ;-) Again, thanks for your comment!

Bob Mitchell

ValueList Real Estate Services, Inc.

Bob

My weight losing has slowed a bit but I am still losing inches and pounds but not as rapidly. The only place that I am gaining inches is in my legs and that is because I am out every morning walking and this week started jogging. Although, I must admit that I find that difficult and am only able to jog short distances on my normal walk area but am hopeful that I will be able to soon jog the entire distance.

The cleansing that I am on is really a meal replacement and the thing that I enjoy most is that it has a follow up plan so as to not lose track and fall off of everything you have worked so hard to accomplish. The program truly has given me tons of energy and I am no longer addicted to sweets! Just today I was commenting to a women in my office who always fills a bowl with candies that I just realized I haven't hit that bowl once in well over two months and before the program I hit it several times a day. She commented she knew because she hadn't been buying as much as she usually does.

Anyway, it is a day to day progress and any program you follow needs to be a life changing experience to last.

Oh, before I forget, the program has given me so much energy that I am working harder at Real Estate and it has been showing in my numbers. Cool!

Bob and all,

Checking in: after nearly 3 weeks on Jorge Cruise 8-Minutes in the Morning, I've lost 9 pounds and haven't been hungry since I started. at 65", 180 is too much--most of it around the belly. I've lost two notches in the belt and look forward to next 9 pounds. My target is 155 and I know have no doubt I can get there and maintain.

Let me know how you're doing!

By the way, in the spirit of the campaign, I wish to be addressed from this point on as Paul the Realtor.

Paul the Realtor

NOV

2008

HI BOB!

Thank you for sharing your story. And thanks to everyone who's commented with their story. Truly motivating!

NOV

2008

Hi Bob

I have been contacted by several of the people who have read this blog and my statements and wanted to know what I was doing to get such results. While it is not my intention to make this a commercial let me explain that to get wholesale prices you need to join a membership its like joining a wholesale club so they give you a web site and address. Mine is Rocks.isagenix.com if after checking it out, (go to video's) you want to order call me first I'll set you all up to get it a wholesale pricing. The web site is retail pricing only and the difference between wholesale and retail is BIG. Thanks to all of you for words of encouragement and good luck!

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