How to Lose Weight Fast: Just the Facts, Without the Fiction

One of the hardest challenges anybody will ever face in their life is the uphill battle to reverse one’s unwanted weight gain.

The numbers on the weight scale always seem to keep going up, never down.

Over 1/3 of U.S. adults are now obese.

A fundamental, global dietary change is sorely needed.

In this article, I have done my best to deliver to you just the unbiased facts on how to successfully lose weight and keep it off for good.

I am not trying to sell you any books, pills, memberships or any silly weight loss supplements.

The Western world is deeply entrenched in an obesity pandemic and my only motivation is to educate as many people as possible so they can heal their own bodies and help others do the same.

I am not a physician, scientist or nutritionist but with the help of many citations and references from the industry’s most intelligent, impartial minds, I will deliver everything you need to know to succeed where previous advice has mislead you and failed you.

This guide contains many third party videos that are vital to your education so please make sure to watch each and every one of them.

This guide will teach you the following:

  1. The root cause of unwanted weight gain.
  2. The correct way to look at food.
  3. The corrective measures needed to stop unwanted weight gain.
  4. Step by step instructions on how to lose weight fast and forever.
  5. The most effective exercise for the best weight loss results.

Initial weight loss is easy, even when it’s done incorrectly, following outdated methods.

The more body fat you have to lose, the easier it is to lose a quick 5, 10, even 20 pounds.

After that initial weight loss though, we all know that trying to lose weight the wrong way, by following a calorie-restricted diet, you are almost guaranteed to fail and it is not your fault.

That’s right, it’s not your fault.

Fact:  Excess Insulin, Insulin Resistance and Leptin Resistance are the primary root causes of Obesity

Let’s start the healing process.

If you truly want to lose weight, you are going to first have to learn how you actually gain weight.

Forget everything you think you know about weight gain and read this guide with an open mind.

Don’t be quick to dismiss the factual information you are about to learn.

If you don’t understand something or disagree, please ask your question in the comment section at the end of the article and let’s start a healthy dialogue.

 

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The Next 8 Minutes will change you life…

Please watch this short video presentation by Dr. Lustig that completely explains how and why we gain weight.

After the video, I will summarize and explain each critical element.  It might even be a good idea to watch the presentation a few times.

Key Takeaways from The Skinny on Obesity – Hunger and Hormones – A Vicious Cycle

  • Eat Less, Exercise More – This doesn’t work because most obese and overweight people are leptin resistant.
  • Insulin blocks leptin at the brain.  <–Key Point
  • The higher your insulin goes, the more energy you store and the hungrier you get.
  • Insulin shunts sugar to fat.
  • More insulin, more fat because insulin is the primary hormone that drives weight gain.

The Biology of Appetite, Fat Storage and Fat Release

In this section, we are going to be talking about three vitally important hormones:

Leptin

Dr. Lustig talked about leptin and leptin resistance(1) in the video presentation above.

Leptin controls appetite and in healthy individuals, the fat cells send signals to the brain, letting the brain know when we are full.

Obese individuals have surprisingly high levels of leptin which seems to be counter intuitive to leptin’s role in appetite and metabolism.

It turns out, that obese individuals have developed a condition called leptin resistance.

The exact cause of leptin resistance is still highly contested and debatable.

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Good News:

Luckily for us, correcting excess insulin, insulin resistance and leptin resistance can all be accomplished following the same corrective, dietary guidelines.

So let’s keep the focus on correcting excess insulin and the leptin resistance will also be resolved.

Insulin

One function of insulin is to help in the process of fat storage, meaning high levels of insulin causes weight to be gained and these high levels of insulin are generally caused by the foods that contain high amounts of carbohydrates.

After you eat anything, insulin is released into your bloodstream and its purpose is to maintain the correct amount of sugar in your blood to about a teaspoon.

If on a regular basis your body has more than one teaspoon in the bloodstream, it can cause the thickening of your blood, clogging up your blood vessels and slowing down your circulation. (This is what happens in diabetics)

Sugary foods like pastries and other sweets also release insulin into your blood. This insulin triggers your cells to soak up this extra sugar. Once the sugar is metabolised, some of it is converted into energy and the rest is stored as body fat.

Eating sugary foods on a regular basis will cause the pancreas to release excessive amounts of insulin into your body. Over time, this causes your muscle and fat cells to stop reacting to it like they are suppose to.

In effect, they slowly start to become resistant to the insulin.

Once your cells become insulin resistant, bigger health concerns start appearing.

Excess insulin causes problems like:

  • Weight gain
  • Lower levels of magnesium, which is vital in having relaxed blood vessels and important for proper circulation
  • An increase in sodium retention, holding excess water in the body causes high blood pressure
  • Increased swelling in the blood which causes physical damage to your blood vessels, this leads to blood clots, which leads to heart attacks and respiratory failure
  • Increased levels of bad cholesterol, which can lead to heart disease
  • A higher risk of cancer

Regular, normal blood sugar levels are essential for being in balance. High blood sugar levels results in the release of excess insulin with the sugars being converted into fat.

When your blood sugar gets to low, you start to feel drowsy or tired and then sugar cravings kick in to tell you to eat.

By maintaining normal blood sugar levels, you will eliminate these cravings.

Insulin resistant people need more insulin because their fat, muscle and liver cells cannot respond appropriately to the normal amount of insulin anymore.

The pancreas produces more insulin to keep up with the higher demand, but soon it can’t keep up. So, instead of the sugar being absorbed by the cells it just sits in the blood.

This eventually leads to type II diabetes.

A perfect example of wide-scale Insulin Resistance Not in America

Throughout my twenties and early thirties, I traveled extensively throughout Central America.  I remember observing that the majority (my opinion) of the adult female population was overweight, especially the mothers forty and over, yet their children were very skinny and in many cases, looked to be suffering from malnutrition.

One might conclude that these women are selfish and eat all the family food. Obviously, this can’t be further from the truth, like any mother, they would starve themselves before letting their children go without food.

So why then?

It’s quite simple really.

The Hispanic countries of Central America drink Coca-cola like its water. The children’s bodies still have a normal reaction to insulin requiring small amounts of it to remove the excess sugar from their blood while their corresponding mother’s bodies have slowly over the years developed insulin resistance and the weight gain that comes with it.

Glucagon

Glucagon performs the follow duties:

  • Raises low blood sugar
  • Shifts the metabolism into fat burning mode
  • Converts dietary fats into ketone bodies
  • Decreases the body’s production of cholesterol
  • Releases excess fluid from the kidneys

The Master Metabolism Hormones:  Insulin and Glucagon

The hormones insulin and glucagon control you metabolism.

Essentially, they are polar opposites.

When your blood sugar is too high, the pancreas releases insulin to remove the excess sugar from the blood and store it as body fat.

When your blood sugar is too low, the pancreas releases glucagon to raise the blood sugar levels.  Glucagon accomplishes this by telling the liver to convert stored glycogen into glucose.

Together, insulin and glucagon regulate our blood sugar levels.

Key Note:

When there is more insulin in the blood, we are in fat storage mode.

When there is more glucagon in the blood, we are in fat burning mode.

Key Note:

Don’t bother looking for the magic Glucagon pill because it doesn’t exist.  You can’t take prescription pills to regulate either insulin or glucagon.

Fact:  Blood Sugar regulates Insulin and Glucagon

As we have previous stated, insulin and glucagon regulate blood sugar levels but luckily for us, the reverse logic also holds true.

Weight Loss Solution:

We can control our blood sugar levels by controlling our diet; so we can control insulin and glucagon levels, hence we can control our metabolism and weight gain.

So if we need to control our blood sugar levels to control our weight gain, we need to know which foods cause the greatest increases in insulin.

To accomplish that, we need to look more closely at what exactly we are consuming.

Fact:  Food is Made up of 3 Macronutrients

Every food substance we put into our mouths is made up 3 macronutrients, combined with various micronutrients and trace elements.

Only the 3 macronutrients give us energy, measured in calories, while the micronutrients provide us with vitamins and minerals.  Both macronutrients and micronutrients are essential to our survival and healthy well-being.

The 3 macronutrients that we all know so well are: ProteinsCarbohydrates and Fats.

Most people have a fairly good understanding of why we need to eat foods containing protein.

Protein is an essential nutrient, without it, you will perish.(2)  This is an interesting statement because the other macronutrient that is essential to human life is fat, not carbohydrates.

Hence the term, essential fatty acids.

Our Food is Made up of Different Combinations of Macronutrients

We don’t go into the grocery store and buy 100 grams of protein, 200 grams of fat and 300 grams of carbohydrates.

Foods like fish, meats and eggs for example are comprised mainly of protein and fat.

Macronutrient Food Combinations

Both protein and fat consumed on their own and in combination together, produce a healthy, normal insulin levels.

These two macronutrients will form the foundation of your new dietary lifestyle.  *Protein/Fat = Good

High Protein and Low Carbohydrate also produces a healthy, normal insulin levels. *High Protein/Low Carb = OK

You should know by now that carbohydrates on their own give us raised insulin levels.

The best carbohydrates to consume are ones that contain a lot of fiber.

Carbohydrate/Fat and High Carb/Low Protein combinations give us disastrous results and must be avoided.

*Carbohydrate/Fat and High Carb/Low Protein = Bad

FYI, sugar is both a carbohydrate and a fat. Surprise, Surprise.

 

If you remove one macronutrient from your diet, you have to replace it with another.

This makes sense right?  If there are only 3 macronutrients that comprises the food we eat and you remove one macronutrient, you are going to have to replace it with one or both of the other two if you still want to consume the same amount of energy (calories).

Our Food Supply Changed

There was a fundamental shift in our diet in 1977.

The 95th Congress 1st Session recommended the reduction of fat in our diet from 40% to 30%.

The food companies were happy to oblige.

I remember clearly the drastic changes made in our household growing up.

Butter was replaced with margarine, whole milk became skim milk then soy milk.
Eggs, bacon and avocados were outright banned.
Fatty meats were replaced by the leanest cuts.

The Million Dollar Question:

When they removed the fat from foods, what did the food companies replace it with?

Carbohydrates.  Trust me, they didn’t replace the fat with protein; protein is expensive.

Before 1977, the recommended macronutrient ratio for our diet was 30-30-40 (protein, carbohydrates, fat).

But carbohydrates, they are cheap, plentiful and tasty.

So the food industry with the backing of the Ancel KeysSeven Country Study and the American Heart Association, the American Medical Association and the US. Dept. of Agriculture, started replacing the “unhealthy” fats with sugar and high fructose corn syrup.

Fact:  Fat is the Most Misunderstood Macronutrient

For the last 30 years, the food industry, nutritionists, and physicians have vilified dietary fats, primarily saturated fats.

As Dr. Lustig explained in the video above, insulin is the primary hormone that drives weight gain not the consumption of healthy fats.

Important Knowledge: Omega 6:3 Dietary Ratio

Read this primer on essential fatty acids so you have a better understanding of the Omega 6:3 ratio and it’s importance to your good health.  Part 2.

Fact:  Dietary fat, by itself, is metabolically inert

I have to laugh every time I go to the supermarket.  I walk the aisles trying to find healthy food and of course, I’m reading labels endlessly.

Everywhere you look, “Low-Fat” “No-Fat” “0% Fat”.  Sometimes, I try to see if any products aren’t labeled low-fat.

The reason why I always chuckle is because when I see “Low-fat” my brain reads “added sugar”.

Dietary fat is metabolically inert.  What does this mean? It means when you eat an avocado, your blood sugar levels barely move.

How can this be?  Avocados are full of calories. Well, for starters, calories really have nothing to do with gaining weight.

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Calories and the endless misinformation surrounding them

What is a calorie?

The Top 3 Most Ridiculous Calorie Sayings:

  • Farse:  Counting Calories
  • Fiction:  A Calorie is a Calorie
  • Fiction:  Sugar is an empty calorie

#3.  Counting Calories

The main reason I dislike this saying is because it sends the wrong message, like #2 “a calorie is a calorie.”

Calories are not the enemy.

Poor food choices are the enemy.

Buying your food at conveniences stores, that’s the enemy.  Washing your food down with a Big Gulp, that’s the enemy.

Counting calories only works in theory, with next to zero adherence and providing very little feedback to the consumer.

Counting carbs isn’t a picnic either but at-least it provides meaningful data you can use to construct healthy, balanced meals.

Calories are just measures of energy and we are going to need lots of energy to burn off all that extra fat you are carrying.

#2.  A Calorie is a Calorie

If you still preaching this ridiculous dogma, please do us all a favor and stop giving weight loss advice.  Your biological reaction to 200 calories of sugar vs. 200 calories of broccoli is very, very different.  Tell a diabetic “a calorie is a calorie”, then duck.

 

#1.  Sugar is an empty calorie

This saying drives me crazy.  Sugar is far from being an empty calorie.

Sugar is the most destructive calorie there is. Calling sugar “an empty calorie” is purely a marketing ploy used to make it sound neutral, like it’s not so bad, it just doesn’t offer you the goodness of other food choices.

You know you are reading a really bogus article when the next thing they tell you is that sugar causes tooth decay.

Sorry to all you dentists out there but I think mentioning that excessive sugar consumption leads to insulin resistance, obesity, type II diabetes, hypertension, metabolic syndrome, etc. might be a little more of an important health concern than tooth decay.

“Go ahead little Timmy, enjoy your sugary breakfast cereal, just make sure to brush your teeth afterward.”

The Corrective Measures Needed to Stop Unwanted Weight Gain

  1. Maintain even blood sugar levels, avoiding insulin spikes at all costs.
  2. Gain better access to your body’s human growth hormone supply.
  3. Anaerobic exercise especially weight training, resistance training and/or crossfit
  4. Stop eating HFCS, Sugar, Wheat, Soy
  5. Restrict alcohol consumption
  6. Eat your carbohydrates with dietary fiber

Food Selection

Off-limits

Good Foods

We will be using the same foods as the HFLC (high-fat, low-carb) diet which is essentially a traditional Paleo diet + dairy.

We are including dairy to help satisfy our daily fat intake.

All meats, eggs, fish, shellfish, low-carb vegetables, nuts, seeds and healthy fats/oils are definitely included in our new lifestyle.

Don’t worry you don’t have to memorize the exact food list, just save and print off the shopping list below.

Shopping List

Here is a low-carb friendly shopping list you can utilize to lose weight and feel great.

 

new years diet

Our Diet Plan/Lifestyle

We are not going on a diet because they would infer a temporary change in our eating habits.

We are making a permanent lifestyle change that you must believe in and adhere to, or your cycle of gaining weight and trying to lose weight will never end.

#1 Step:  The Will to Succeed

There are a lot of biologically factors working against you.  Insulin resistance, leptin resistance and sugar addiction top the list. The longer you’ve been overweight and the more weight you have to lose will also factor into how hard your weight loss journey is.

When you tell people you’ve switched to High-fat, Low-carb diet be ready for the many laughs, chuckles and jives. I personally won’t ever tell people “I’m on a Diet”.  Why?  Because you’re not. If you are a diet, this would infer you plan on going back to your old eating habits when this diet is over.

Here is a great article helping you to answer the questions that are sure to come your way.  Remember, most people are still believing the ‘great’ dietary advice that has us in this current obesity pandemic so don’t let them get under your skin.

If you find yourself struggling to get the motivation to lose weight, try reading this article.

Also, friends and family sometimes don’t mean too but actually end up being the ones who sabotage your weight loss journey. Here is an article helping you to prepare for your saboteurs.

How to Lose Weight Fast

#2 Step: Metabolic Healing

Years and years of abusing your metabolism with poor food choices has left you metabolically sick.(4)

Any weight loss plan can only be successful if it is a sustainable, permanent lifestyle change.

It makes for a much easier journey if you know exactly why your body is storing fat opposed to the desired goal of burning fat.

We will be using a High-Fat, Low-Carb diet (IE. Paleo) to heal your body and reverse your insulin and leptin resistance. Optionally, you can reduce your carbohydrate intake even further and utilize a Ketogenic Diet. (ex. Atkins)

*Note – Many people mistaken this diet as a high protein diet.  This is a moderate protein.  For most people, we will be only increasing their morning protein servings.

Make sure to think of this diet as HFLC – high-fat, low-carb.  You are reducing your carbs, replacing them primarily with healthy, juicy fats.

Your primary goal:

Heal your body first, correcting the biological factors (excess insulin, insulin resistance and leptin resistance) that are impeding your weight loss journey.  Correcting these 3 factors will make everything else you do, like weight-lifting and eating right, more effective.

Let’s get started.

I divided the lifestyle plan into two phases: Healing and Lifestyle.

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Healing – Repairing Insulin and Leptin Resistance

The first week is always the hardest, just like the first day at a new school.  So you need to know what to expect and you need to be fully committed to making a long lasting positive change in your eating habits.

Warning #1 – Switching your primary fuel source from glucose to ketone bodies (carbohydrates to fat) produces an effect known as low-carb flu. Mark Sisson explains low-carb flu in this article.

So don’t panic if your brain feels foggy and you have minor headaches for the 1st week (some people it will last a little longer).

The low-carb flu can really slowdown your thinking process so make sure you fully account for this before starting this lifestyle change.  IE.  If you have to do brain surgery on Monday, it probably isn’t a good idea to start this lifestyle on the weekend before.

Warning #2 – Eat adequate fat.  This is the biggest mistake people make early on.  So please make sure to get your necessary fat intake.

Here are some sample menus at the Ketogenic Diet Resource.  Beautiful things like heavy cream in your morning coffee, avocados, cooking with butter and eating bacon are all now part of our diet.

Step by Step Instructions

I advocate following Dr. Jack Kruse’s My Leptin Prescription for the 1st 8 weeks. ( Healing Phase )

Please go to his website and following his step-by-step guidelines.

Optional:  Reduce your daily carbs to 20-50 grams.

If you drop your carbs into this range, you actually be using a Ketogenic Diet.

Lifestyle – Living a High-Fat, Low-Carb Lifestyle - Week 9 to Forever

Your goal for the rest of healthy life is not to become insulin and leptin resistant again.

Learn to love fueling your body with one-ingredient foods and make sure to get out and enjoy life again!

Lose Weight a Little Faster Options (Very Optional)

If you have made it to Week 9, congratulations.

If you are still looking for ways to speed up your weight loss, you could add intermittent fasting to your new, healthy lifestyle. Please note, IF, is not for everyone and most definitely, not necessary to complete your weight loss journey.

Intermittent fasting does bring added benefits to your lifestyle if you can stick it out. This article explains it a little more in detail.

Exercise

Why is exercise important in obesity?

Fiction:  Because it burns calories?

Fact:  Because it improves skeletal muscle insulin sensitivity(7)

Fact:  Because it reduces stress, and resultant cortisol release

Fact:  Because it makes the TCA cycle run faster, and detoxifies fructose, improving hepatic insulin sensitivity

More @ Sugar: The Bitter Truth

This question was posed by Dr. Lustig in his video seminar, “Sugar: The Bitter Truth”. The 3 facts make perfect sense, but if you don’t know the context of the first statement, you might think he was crazy.

I’ve fast-forwarded to the section where Dr. Lustig brilliantly explains this question.

Yes, you do burn calories exercising but this is again, like before when we talked about counting calories, the wrong mindset.

how to lose weight fast

The Best Exercises to Lose Weight Fast

For starters, any physical activity is better than no physical activity.  I bet you feel enlightened.

Our goal is to get our pituitary gland to release our own natural supply of human growth hormone.  No injections needed.

Growth hormone is touted by many to being the hormone of youth.  We just want to lose weight, looking younger is just a bonus.

The best exercises to release HGH are anaerobic, primarily resistance training. (5)

The release of HGH happens 15 to 30 minutes after the completion of high-intensity exercise so make sure not to eat for at-least 60 minutes afterward. (6)

Your muscles are fat-burning factories and we want them all to be working 24/7.

Don’t Worry Ladies

You won’t bulk up from weight training. Testosterone is needed to bulk up, so please don’t be afraid, get busy.

Being a treadmill hamster is the slow route to weight loss.  Trade in the treadmill for a rowing machine. Trade in the long, boring jogs for intense skipping.

Many people advocate finding a weight loss buddy; don’t.  If you can afford it, get a personal trainer.

Personal trainers push you to succeed. Weight loss buddies just end up giving you excuses why they can’t workout today.

This is your journey, be responsible for your own success.

Another excellent option if you can’t afford a personal trainer, join a Crossfit gym.

Weight Loss Training Guide

Start here.

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FAQ

Don’t:  Eat Right Before/After a Workout

Many people give the advice to eat carbs before a workout – don’t!  We are trying to stimulate the release of our growth hormone. Increased blood glucose levels will prevent this. Also for the same reason wait an hour after your workout before having that high-protein meal.

Don’t:  Use Weight Scales as a measure of success

Far better measures of success is decreasing belt sizes and increased energy levels.

Don’t:  Eat 5+ smaller meals a day

Per Dr. Kruse, don’t snack or eat 5 meals a day.  In order to fix leptin resistance, your liver needs to re-learn how to use gluconeogenesis normally again.

Don’t believe the 5 meal/day disinformation.

There is no metabolic advantage to consuming smaller, more frequent meals.(8, 9)

So why do the exercise gurus and dietitians preach this, over and over and over again if there is truth behind it?

Food companies selling weight loss supplements know nobody has time to cook five meals a day and so if they convince you that you ‘must’ eat smaller meals throughout the day, you will be more inclined to buy their ready-made, portable snack products. (aka. the granola bar)

Final Thoughts

Thanks for reading this healthy guide to sustainable weight loss. Please help spread awareness and click this link to share this article so we can slowly reverse the obesity pandemic that’s plaguing the world.

Live as if you were to die tomorrow. Learn as if you were to live forever.

― Mohandas Karamchand Gandhi

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Sources and references:

Eades, Michael R. Eades, Mary Dan  (1996). Protein Power
Keith, Lierre (2009). The Vegetarian Myth

The Blog of Jack Kruse, M.D.

The Blog of Michael R. Eades, M.D.

The Blog of Andreas Eenfeldt, M.D.

Sugar: The Bitter Truth – YouTube Presentation by Robert H. Lustig, M.D.

The Food Revolution – YouTube Presentation by Andreas Eenfeldt, M.D.

1.  Kalra, Satya P..Circumventing leptin resistance for weight control“. National Center for Biotechnology Information

2.  Hermann, Janice R.. “Protein and the Body”Oklahoma Cooperative Extension Service, Division of Agricultural Sciences and Natural Resources • Oklahoma State University: T–3163–1 – T–3163–4.

3.  Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation.  2008 Jan;43(1):65-77. Epub 2007 Nov 29.

4.  Is adiposopathy (sick fat) an endocrine disease?. Int J Clin Pract. 2008 October; 62(10): 1474–1483.

5.  The exercise-induced growth hormone response in athletesSports Med. 2003;33(8):599-613.

6.  Neeser, Karl J.. The Exercise – Anti-Aging Connection. (Lausanne University, Switzerland)

7.  Turcotte, Lorraine P. & Fisher, Jonathan S.. Skeletal Muscle Insulin Resistance: Roles of Fatty Acid Metabolism and Exercise. Phys Ther. 2008 November; 88(11): 1279–1296.

8.  Bellisle F, McDevitt R, Prentice AM..  Meal frequency and energy balance.  Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.

9.  Cameron JD, Cyr MJ, Doucet E..  Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet.    Br J Nutr. 2010 Apr;103(8):1098-101. doi: 10.1017/S0007114509992984. Epub 2009 Nov 30.

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Comments

  1. Hi. I love your blog. I learnt a lot from this post. For example, I had no idea that soy is harmful. I always assumed it was healthy because it is found in many dietary products. In fact, soy sticks have been my breakfast for the past 2 years (with frequent changes of course).
    Another thing that caught my attention is when you mentioned the 5 meals a day disinformation. I’ve always been told that I should eat every 3 hours to boost my metabolism; it seems odd.
    My current diet is a low fat-low carb- high protein diet.

  2. Hi Nada,

    Thanks for dropping by.
    Soy soy soy. Marketing marketing marketing.
    It’s a very cheap filler product, like HFCS.
    bit.ly/9yddxN
    Cut sugar, wheat and soy out of your diet and you will be all good.
    -kelly

  3. I must admit, I was riveted by this video. I am familiar with all of these terms, but listening to the doctor break it down really helped me to understand how and why the hormones have a major effect on the way the body burns calories. I feel like I understand this much better and the role that many of today’s processed foods are having on too many people who don’t eat all that healthy.

  4. Hi Abby,
    Dr. Lustig really makes a complicated subject very easy to understand.
    I’m obviously a big fan.
    Thanks for dropping in.
    -kelly

  5. This was very interesting, I have been doing a low carb high fat diet for quite some time now and this is just reinforcement that I am doing the right thing. I do need to change from margarine to real butter. Thank you for doing this because there are a lot of people out there that don’t believe in this stuff and I hope this will work to get them started.

  6. Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, I think we need to heed the tips on this blog and a few other sensible diet suggestions. Thanks goes out to the publisher of this blog.

  7. Hi Lisa,

    I’d prefer Eat Better, Exercise Smarter. The saying “Eat less and exercise more” lends into the “calorie is a calorie” mentality. Consumption of excess sugar and high fructose corn syrup has left the masses leptin resistant. Try eating Paleo for a month, adhere to it and you will see drastic changes to your appetite, and best of all, you will have the energy to:
    Eat less, exercise more.

    Thanks for dropping in.
    -kelly

  8. Hi Arthur,

    Margarine!!! Please, throw it in the garbage now, don’t delay.

  9. I know it is too tempting for so many people who have grown accustomed to eating processed foods or prepackaged foods, but it is those types of foods that you should avoid as often as possible. It is those foods that contain preservatives, fructose syrup and other chemicals that will have an effect on your ability to burn fat. Do yourself a favor and buy natural foods. They actually taste better.

  10. Amen Irving Amen

  11. Hi All,

    I started a Tumblr blog where I will be providing progress reports of my own Ketogenic Diet.

    Feel free to drop on by.

    Fuel Fantastic

  12. It is tempting for someone who does not exercise to want to try some extreme fad diet that promises to become the magical solution to losing weight without the sweat equity that is really the key to long lasting weight loss. I personally do not like to limit my food intake or the variety that you can enjoy. I just eat whole grain foods.

  13. That article has a lot of great information in it, not very many people really take the time to consider why they gained weight in the first place and what kind of chemical reactions are happening in your body at any given time. The only thing I found confusing is the advice about not eating for an hour after you work out, I thought you were supposed to so you are replenishing the muscle.

  14. @Jason
    Great question. One of the great benefits of working out, especially intense exercise like weight training, is the natural release of human growth hormone. The peak release of HGH comes about 30 minutes after you finish exercising. Insulin blocks this release of HGH and eating causes the insulin release…..so wait 60 minutes, then eat a protein-rich meal.

    -fitz

  15. My husband and I both are trying to lose weight and it doesn’t matter if I don’t eat for a couple of days nothing happens and if I lose five pounds because of a fast I gain it right back even when I start eating food that I am supposed to eat, like vegetables and fruit. I hope that this article can help us as a coaching tool because I am very frustrated.

  16. Hi Angela,
    What you describe doesn’t sound fun. Did you enjoy no eating for a couple of days? I know I wouldn’t.
    You need to get a meal plan that you enjoy and then stick to it.
    I personally enjoy fasting but not for the “couple days” lengths of time that you are describing.

    I explain intermittent fasting in more detail here.
    Another great resource is the leangains blog.

    Best of Luck
    -kelly

  17. This is very helpful because I have been trying to lose the same twenty pounds for many years now and everything I do doesn’t seem to work. I am going to try some of the stuff that you have posted here now and see if that works. Thank you for the information I will post back if it starts working for me. Keep up the good work you are helping others.

  18. Thanks Clifford

  19. Most people do not look at diets from the point of view “what made me fat in the first place they just know they want to lose it. I my self have realized over the past few years that I can’t eat carbs with out gaining weight and the older I get the harder it is to lose so knowing what made me gain weight in the first place has helped me a great deal.

  20. Thank you for doing this I am trying to coach my sister in law on weight lose and dieting and she is having a hard time believing me because I am not a trainer but I have been studying this stuff in my own life for a few years now. This article will help me a great deal to finally show her that what I have been telling her is the truth.

  21. Awesome Kenneth. Changing people’s minds towards correct weight loss is a daily battle that is for sure.
    Feel free to ask questions here anytime.
    -kelly

  22. Right on Veronica. Fixing the problem is always better than treating the symptoms
    -kelly

  23. Tell me about it. The worse thing you can ever do (well, one of the worse) is let yourself get overweight because losing that excess fat is so difficult. It is not that eating healthy and working out is all that hard; It is the dedication it takes to continue the discipline over the course of time it takes to reach your fitness goals. And if you have any habits like drinking, it’s even harder.

  24. Hi Luis,
    I think the hardest part of being overweight, eating junk, are the reduced energy levels. Once you get into that low energy, need sugar/caffeine for a boost to accomplish anything “rut”, it seems impossible to get back out of it.
    Even if you don’t want to lose weight right now, we should all aim to trying not to drink our calories.

    I will add a section on alcohol in the near future too. Thanks for reminding me.
    -kelly

  25. Jason thank you for asking the question about waiting to eat after you work out I was wondering that myself because you have things like P90X that is telling you to have a recovery shake as soon as you are cooled down. I think this make a lot more sense and I will try it this way for awhile. Thank you for posting the information in your article I look forward to your next post.

  26. Thank you for posting this information I am excited to find all of this out because the insulin balance in my body is something that I have had a problem with for awhile now. Now that I understand how to do this I can hopefully put all the information to work for me and lose the weight I wish to lose. Thank you so much I really appreciate it.

  27. This is a very lengthy article with a lot of information to digest before you can get started. Thank you for putting your hard work into this it is obvious that it took time and research to put something of this caliber together. I look forward to your next post and hope to see it soon, I have saved your link to my favorites and will continue to check back.

  28. You can’t walk into your local pharmacy and buy the hormone leptin. And at this time, you can’t ask your doctor for a prescription for it, either. There aren’t any current over-the-counter leptin supplements that actually contain leptin in the United States. Given the state of research on the hormone now, you may not want it just yet anyway. I guess this is a wonder hormone that tells your brain to stop eating.

  29. @Thomas
    Right on Thomas. The next post might be a bit, I’m trying hard to complete my kindle book
    -fitz

  30. Thanks Michael for the kind words.

  31. If you are overweight, leptin is produced in abundance by your fat cells and that wonder pill idea has already sailed.

  32. How the body and hormones affect insulin and how that relates to excess fat has always been a source of confusion for me. I’m glad this video taught me some basics about the role of leptin and insulin. My friend is obese and is at the level 1 of having diabetes. I think this is sad. Americans need to become more concerned about their health and their body fat levels.

  33. So then, it seems to me that there is a pretty simple solution to combating the effects of the modern day food products; You simply stop buying the packaged foods which contain the preservatives and chemicals which make up manufactured foods. I do fine eating mostly whole foods. I do not totally avoid packaged foods. I will buy some Romin noodles, for instance. But I mostly eat natural foods.

  34. I echo the sentiments of the author in this sense: I don’t even attempt to go by any of the health food buzz words that food companies try to introduce just to get you to notice their product on the shelf. I ignore all of those phrases like tranz fat’ because once you learn what it actually means, the food companies will just introduce another phrase in order to beguile you into buying their product.

  35. @Travis
    I just buy food items that don’t have labels!

  36. This is great information about insulin and how it affects the body’s hormone(s) and how this chemical / cellular / hormonal process is contributing to why America has become the fattest country in the world. If the big business of packaged food manufacturing is the main cause of this, then why don’t other major countries that produce many name brand packaged foods have a majority of obese citizens?

  37. Hi Becky,
    The other countries are catching up. I’m currently on Thailand, a very skinny country in comparison to the US but each day I see more and more obese people here, mostly the younger generation that emulates American culture.
    The obesity pandemic is a global problem not just a North American problem. The US is just the current capital of the Obesity country.
    -fitz

  38. Knowing all of this information might seem daunting to some people who are just starting to become concerned about what they eat. It beats going on a fad diet like the Israeli Army Diet, for instance. It consists of eating one or two foods every day in addition to coffee and tea. Given its lack of calories and nutrition, the diet is not endorsed by any medical or health professionals.

  39. I have to commend the author of this site. This is some very informative information. I can only hope that this site get the exposure it deserves because the more people read this and watch this convincing video, the more they might be saved from a life of obesity and the other health risks that result from being overweight. This information can save a person’s life.

  40. @Charles
    You’re making me blush.
    thanks for dropping by
    -kelly

  41. Wow I really need to watch what I eat so that I know my insulin level isn’t going up and down like you mentioned in your article, this was very interesting and I want to make sure to follow your advice because I want to see just how it affects my weight and the way I feel. Thank you for the work that you obviously put into this post, great job.

  42. The best diet that I have ever had much success with was the South Beach Diet and I lost a lot of weight but around the middle it didn’t start coming off until right at the end when I was reaching a plateau. I have heard that belly fat is the easiest to lose but why does dieting not start with belly fat lose instead of facial fat and extremities like that?

  43. I think it should be alarming to people that the World Health Organization is the one sounding the alarm about obesity in this country. If that isn’t enough to worry you, think about your health and the long term. In other words, think about your loved ones and do what is needed in order to increase your life span.

  44. Fad diet books can be very convincing. They are often penned by medical doctors or dietitians, and the truth is, they often have one or two gold nuggets of truth amid the not-so-great advice. But most fad diets take one piece of valid nutrition advice and exploit it. They present extreme versions of healthy habits – they go too far. The consensus among fad diets seems to be cutting out all satisfying foods.

  45. These are some facts that are good to know, I have been doing the yoyo dieting for a while now and I think it is because I didn’t know what was causing me to gain weight and I didn’t know why certain things turned to fat all the time. This is very informative and I look forward to the next post that you do regarding diets as well.

  46. Hi Bryan,
    Thanks for dropping by. I’m glad you found the post useful.
    -fitz

  47. Christopher says:

    Despite the fact that I am able to lose weight doing what I have learned over the years, I know that I could be doing something more to maximize my fat burning ability. After all, if I hadn’t been open minded enough to try things that were new to me, I would not have had the success I have had. Maybe it’s time I try a new way of dieting.

  48. I am coming to realize finally after using many, many diet pills and gimmicks that the best thing to do it just go back to our roots and that will keep the blood sugar spikes, insulin spikes and everything else in check. They way they ate back in the old west days, growing their food and eating off the land is probably the best thing you can do for your body.

  49. vuelos tailandia says:

    I have to thank you for the efforts you have put in penning this blog.
    I am hoping to view the same high-grade content from you later
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