How To Lose Weight

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As we have learned, losing weight is NOT a simply about eating less and moving more.  It is also not a simple math equation, calories in vs calories out.

Weight loss and gain is governed predominantly by hormones, insulin being one of the master hormones involved. When insulin is present in abundance, it is very difficult to lose weight. Insulin’s presence tells the body to stop burning stored fat, and also signals the body to store excess incoming carbohydrates as fat. One logical way to stop this action is to consume the foods that do not require large amounts of insulin to process.

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The food that requires the greatest amount of insulin to process in the diet is carbohydrates.  Carbohydrates cause blood glucose to rise sharply, which causes the body to make insulin to lower the blood sugar once again.  The only logical way to reduce insulin in the body is to reduce those foods that cause the need for insulin, that’s right, reduce carbohydrates.  This is the primary way to promote weight loss.

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Another practice that can lead to increased insulin levels is eating frequently.  Our body has two “states” in regards to food intake: a “fed” state (when we have recently eaten), and a “fasted” state (when we have not eaten in some time, such as when sleeping).  When we spend too much time in the “fed” state, insulin levels stay elevated for too long.  Spending more time in the “fasted” state can lead to reduced insulin levels and promote weight loss.  To achieve this, eat 2 or 3 meals per day, no closer than 4-5 hours apart to allow yourself to return to a “fasted” state between meals.  Avoid eating within 2 hours of bedtime to allow for a sufficient evening fast. (This is why breakfast has it’s name…the meal that “breaks our fast.”)  Those with a significant amount of weight to lose, or those with severe insulin resistance, may choose to spend even more time in the fasted state, but doing “intermittent fasting.”

 

Video: Dr. Sarah Hallberg, Board Certified in Obesity “Ignoring the Guidelines”

 

And nobody could sum it up better than Dr. Andreas Eenfeldt, the Swedish Diet Doctor.

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If you haven’t already done so, please feel free to read my free ebooklet to help you see how to implement an LCHF lifestyle for weight loss. 

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More Resources

Enjoy this video with a comical title but a completely factual and effective weight loss strategy.

“Butter Makes Your Pants Fall Off” HERE 

And it’s companion video “Lard Makes You Lean” HERE

Enjoy This Catalyst Video “Low Carb Diet: Fat or Fiction?” HERE

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Here is a collection of some of my favorite articles on losing weight.

Authority Nutrition “How to Lose Weight Fast: A 3-Step Plan That Works” HERE

Healthy Living How To “Why Eat Less, Move More Doesn’t Always Work” HERE

Healthy Living How To “How to Eat Healthy, Lose Weight and Feel Awesome Every Day” HERE

Healthy Living How To “If Obesity is a Disease, How Do We Find the Cure?” HERE

Gary Taubes “Is This Any Way To Lose Weight” HERE

Time Magazine “This is the Number One Driver of Diabetes and Obesity” HERE

Authority Nutrition “Six Proven Ways to Lose Belly Fat” HERE

Dr. Mark Hyman, “Why Overeating Doesn’t Make You Fat” HERE

The Telegraph “The Big Fat Calorie Counting Con” HERE

Dr. Mark Hyman, “How Diet Soda Makes You Fat and Other Food and Diet Industry Secrets” HERE

Dr. David Perlmutter, “Weight Loss Mixed Messages: American Medical Association” HERE

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Intensive Dietary Management Series – How to Lose Weight

“How to lose weight – Part 1”  HERE

“The multifactorial nature of obesity – Part 2”  HERE

“Avoid miracle cures – Part 3”  HERE

“Reduce added sugars – Part 4”  HERE

“The tyranny of breakfast – Part 5”  HERE

“Beverages – Part 6”  HERE

“Wheat – Part 7”  HERE

“The great carbohydrate debate – Part 8”  HERE

“Fiber – Part 9”  HERE

“Fiber reduces insulin – Part 10”  HERE

“Do All Diets Fail? – Part 11”  HERE

Addendum to “Do All Diets Fail?”  HERE

“Why  Can’t I Lose Weight – Part 12”  HERE