You know that fruits help in weight loss but here I mean low-hanging fruit in terms of prioritization of your efforts: you definitely should eat fruits but it’s not my focus here 🙂
It’s been a while without a post centered on weight loss and this is also the right period of the year to get rid of some pounds. So here are a few words specifically on this topic, including what I currently discuss with people I help in-person.
If you can’t lose weight even if you try hard, it could be linked to hormonal imbalance, especially for women who have reached their 40s or 50s.
I wouldn’t be able to explain that in detail because I am not a physician and this medical topic is *really* complex. Apparently doctors rely too much on lab tests that only show part of the global picture and many people who suffer from hypothyroidism are misdiagnosed.
From my discussions with the doctors in our team, several factors can lead to hormone imbalance: stress putting pressure on the adrenals, poor diet leading to a leaky gut or autoimmune diseases such as Hashimoto’s disease.
Could It Be Insulin Resistance?
The result is usually that your blood sugar level go wild and you become resistant to insulin. In other words, this sugar is brought to your cells that refuse to let it in. Thus blood sugar is directly stored into fat cells, you know, these infamous adipocytes 🙂 As a result of insulin resistance, you have no energy (because sugar is not transformed into energy inside your cells, as it should) and your fat storage increases with each meal! Great… 🙁
As you can see, it is crucial to rule out this problem before considering any weight loss program: you have not the slightest chance to lose weight if you have insulin resistance or undiagnosed hypothyroidism.
Here is a link to a Youtube video made by a doctor that will tell you more about it:
Nutrition: Know Your Classics
Insulin resistance or not, you know that nutrition is key to your health and weight. I know it, you know it, we all know it. Still I see so many people doing the same mistakes again and again. So I thought it might be a good idea to recap the best practices I’ve been giving in my previous posts.
- No alcohol. No beer and no strong alcohols either, like gin, whiskey or vodka. From time to time a glass of red wine
- Avoid industrial/processed foods
- Exclude beef and pork from your choices; eat fish, tuna, salmon, egg whites, chicken or turkey instead – by the way, never fried!
- Prefer (poly) unsaturated fats (seeds, fish, nuts, algae, leafy greens) to saturated fats (butter, coconut oil, palm oil, dairy products)
- Avoid bread and sauces! Use spices instead.
- Avoid “quick sugars” passed directly to blood and stored as fat when not used immediately. Prefer complex carbohydrates – starches – such as grains (wheat, rice, barley, oats), beans, corn and potatoes.
- Eat plenty of vegetables! Go for lettuce, broccoli, spinach, mushrooms, onions, cucumbers, peppers and tomatoes. Fruits are recommended too, preferably with low glycemic index, because they are tasty and will help your mood, and because their antioxidants have a positive effect on free radicals and toxins.
- It’s better if your carbohydrate could go decreasing during the day, ideally carbs only at the four first meals and nothing for the two last ones.
- Eat the right fruits
- In order to keep a constant metabolism, it is better to have 5 or 6 meals daily, the last one before 7 pm.
- Drink a lot of water. Now the easiest and cheapest tip I know for weight loss: drink lots of water! I do it consistently since years and it works wonders. Pure water, when you feel hungry. Before lunch. It’s amazing how it regulates your metabolism and your appetite. It helps detoxing your body.
Go for the Low-Hanging Fruit!
OK, that was for nutrition only and we didn’t mention exercise yet. There’s a good chance that you agree on most nutrition points here, yet they seem unrealistic or there’s too many of them or you can’t figure out how to apply them.. It just doesn’t fit with your life: your food habits, where you eat, what real control you have on your nutrition, in your family, at work, etc. I hear that all the time 🙂
This brings us back to the title of this post: go for the low-hanging fruit!
Take it from the Pareto principle, and believe me this applies to most things in your life: 80% of your results come from 20% of your efforts.
Start with One Point Only
Honestly it helped me a lot when I was struggling. Try to do it also: take a step back and think of possible ways to apply it too. Years ago, my first “low-hanging fruit” decision has been the following: in order to lose weight, let’s start with nutrition first, before any exercising plan. It’s hard to change your food habits but it is also hard to exercise, so let’s start with what produces the quickest results.
So the good question is: what are the 20% of your foods habits that you should change first, in order to have 80% of your weight loss? Referring to the previous list, most probably you could come up with a short list of 3 to 5 points — be realistic!
Now select one point from this list, yes, only one point! Pick up the easiest one. The one that you will be able to apply in your daily routine without any problem. It will be your first step to success.
I know, I know…
If you think “Come on! If it was that easy, it would have done it already“, well, that’s fine, I hear that all the time… I call it “people who know everything but are stuck with their problems” 🙂 Or if you prefer the “politically correct” answer: there’s a huge difference between Knowing and Doing!
That’s why I always start with this “low-hanging fruit” approach with people I help with their weight management. And most of the time it works. My goal is to identify quick wins to start with, and for me it’s crucial for these 2 reasons:
– if they fail immediately, the whole process is compromised.
– if it’s a small change in their habits, they will be able to do it repeatedly during one month. From my experience, it’s what it takes to replace a bad habit by a good one. Keep it in mind: if you do the new thing every day for 30 days, you will “break” the former habit and replace it with the new one!
So please, if you are this kind of person who always thinks “Tell me something I don’t know!” please, don’t think twice, just pick up one easy point and do it!
My Own Experience
For the same reason, years ago I spent a considerable amount of time trying to find that “magic pill” that would make it easier for me to lose serious weight. Back then I really had no idea it would change my life. And that ephedrine would become my central point of interest 🙂 up to the point that I would create a website for that! and that I would be on the same topic for years!! Well it’s life, and I’m happy with it, considering all the people I got to know and that I’ve helped with my posts and recommendations 🙂
OK I digress here — I feel it when I become nostalgic 🙂 what I want to say is that ephedrine is totally consistent with this “low-hanging fruit” approach: you don’t have to suffer! If something can suppress your appetite to such extend and also boost your metabolism and energy, why would you do without it?? I’m happy I’ve made that choice and I’m also happy for all the people I’ve helped with my experience, mainly by recommending what I consider as the best products (meaning legal and safe) and the best ephedrine webshops.
If you are starting your weight loss journey, please take your time and read my previous posts, it will give you what you need to make an informed decision (why ephedrine has been banned by the FDA, associated health risks, effectiveness shown in medical studies, etc). If you prefer to go directly to the bottom line, here are my 3 preferred products that you can legally buy in the US and in most other countries: I call them The Good, The Bad and The Ugly.
In the next post, we will apply this same method (low-hanging fruit = quick wins) to the second pillar of weight loss: Move More!
Keep in touch,