Weight Loss Made Simple

Today we will explore the concept of “weight loss” and discuss practical tips on how to achieve a slimmer, healthier body.

In the event that you are rolling your eyes at this, allow me to say one thing. Two actually.

The first is that this is your journey, and I am not here to push any ideas onto you. I am, however, here to show you your own two feet to stand, run, and jump on. The second is the simple fact that you are here by your own volition.

Let’s get down to it.

What is weight loss?

It is a term that may be mis-understood. Let us be clear, there is a difference between losing weight and losing excess fat. Losing fat will cause overall weight loss, but it is in no way akin to losing muscle or bone density, which in most circumstances is not conducive to good health.

Our body is made of fat, muscle, organs, bone, and blood/serum. Tied together in every component is water, which makes up 60-70% of total body weight on average.

How is this relevant? It is because to achieve health, the scale does not represent the whole picture. For example, a person who has anorexia may lose muscle/ bone weight due to undernourishment. If an elderly post-menopausal woman does not eat enough calcium or vitamin D or stay active, she may lose bone weight. A body builder who tries to look lean in front of the camera may use water pills and restrict water intake to dehydrate himself, and thus lose water weight.

All of these examples involve losing weight, but none are healthy.

When we look at weight loss, we must be conscious of what exactly is being lost or gained. In effort to better define the relationship between body composition and body weight, here are a few metrics that one can use. Just know that none of them are perfect for everyone. They are listed below.

1. Body Mass Index (BMI)

This is the measurement that most doctors and health professionals use when looking at weight. It is a universal estimate of how a person’s weight compares to that of the average population standardized to height. All one needs to obtain this number is the person’s height and weight. For reference the normal BMI value are 18.5 to 24.9.

Here is an example BMI Calculator.

There are well defined limitations to this measurement, including for people who are high performance athletes or bodybuilders (people who have an extraordinary amount of muscle mass contributing to their weight). Another limitation is that for certain demographics, such as slim Asian females, the BMI measurement may fall below the normal range while the person is of healthy weight.

However, it is a good tool to identify outliers in the average population. Obviously if a person is visibly carrying a lot of excess fat AND his/her BMI reading is in the obese range or beyond, the result can be useful.

2. Body Fat Percentage

This is another measurement useful for estimating body fat. It is often used by fitness trainers or athletes to adjust their diet. For a rough ball park, 9-18 % is generally considered healthy for men, while 21-33% is considered healthy for women. Here is a Body Fat Percentage Calculator.

3. Waist Circumference

This is my favourite metric of measuring excess fat composition. I am a firm believer in overall health rather than simple numbers, but this is one case where there is a distinct connection between the two. Increased waist circumference is an important predictor of future cardiovascular events, poor sugar tolerance/diabetes, and just about every adverse effect/risk of obesity. Together with high blood pressure, insulin resistance, and poor blood fat/cholesterol profile, waist circumference completes the constellation of medical findings known as “Metabolic Syndrome.”

“Metabolic syndrome” is just a term. What is means is if one does not do anything about it, he/she has a higher than average chance of experiencing diabetes, heart attacks, or strokes. It’s not pretty, but it is the truth.

For reference, the circumference that counts as obese is anything above 94 cm for men (90 for Asian men) and 80 cm for women. Here is some more detailed information about waist circumference and how to measure it.

With these basic terms in your vocabulary, you may choose to use them to gauge your starting point, goal, and progress.

But remember. No single metric is as important as how good you feel about yourself.

The key to creating lasting change for the better is to first completely love yourself. True self love is one which both embraces the present and works towards the future. To say “I love myself just the way I am” while not seeking improvement is to sell yourself short. On the other end, being constantly critical towards one’s own self-image is no way to achieve well being either.

You can achieve the body of your dreams, and it is as easy as waking up to the power within you.

Here are some weight loss tips to help you on the road of HEALTH, of which weight loss is only a small component. Enjoy.

Number one: Set SMART Goals

SMART is an acronym used to describe the traits of successful goal setting. The letters stand for:

Specific: The more concrete the goal, the more you are likely to visualise it. The better you visualise, the more you will achieve.
Measurable: There needs to be a metric that you can hang your hat on achieving. It may seem shallow, but your mind enjoys comparisons. A visible improvement from your starting point will motivate you to push even further.
Achievable/Actionable: You do not need to scale the mountain in one step. Daily habits, discipline, and joy in pursuit of a goal will yield all the results you desire. As Lao Tzu says: “Nature does not hurry, yet everything is accomplished.” Do not be afraid to take small steps, as long as they are done consistently.
Relevant: The goal has to be meaningful to you. You cannot invest 20 percent of your will and expect 100 percent of the reward. Do not be sucked into the trap of “If I do not invest as much, I will not be as disappointed.” Embrace the possibility of disappointment, because success does not make champions- Action in the face of zero guarantees does.
Time bound: Give yourself a reasonable timeline. Stick to a schedule, and keep your actions, words, and emotions aligned and accountable to each other.

In this light, an effective weight loss plan would be:

“I am aiming to recompose my body to achieve a BMI of 25, waist circumference of 90, and a fat percentage of 20. I will do so by increasing the amount of vegetables and healthy fats in my diet while cutting down sugar and carbs. I will walk for at least 30 minutes each day and do cardio once every other day. I will stay disciplined and keep a workout journal. My goal is to come close to or achieve this feat in two months, so that I can show up at a reunion in great shape. This is important to me.”

Your goals may be different. Whatever it is, I offer that you to try to make each goal a SMART goal.

Number two: Cut down carbs

Of any weight loss diet advice present, this is the most applicable to the general population. Our world today revolves around high sugar and high calorie carbs.

Make no mistake about it, sugar is an addiction.

If you think you need to eat sugar (muffins, pastas, cupcakes, sugary drinks, etc) JUST TO FEEL NORMAL, then I must inform you that you are addicted to sugar.

The key to overcoming this addiction is simply realising what it is. Reword your inner thoughts, and see that your desire to refuel on sugar is simply a craving. Cravings pass, and fulfillment will take its place.

“Hunger pains” and “Hangry” states are simply symptoms of sugar withdrawal. Move forward in the face of withdrawal.

When you quit your addiction to sugar, your mind will become clearer and your body more energized. I am not saying you should discard carbs altogether and go on a full ketogenic diet (Even though there are scientific benefits to it- They are short lived, see below for my tips). I prefer a balanced approach rather than the extreme. I simply want to show you that in a world where people are dependent on Starbucks, Tim Hortons, and MacDonald’s, extreme IS the norm.

You do not need to conform.

What is the solution?

Number three: EAT REAL FOOD

I cannot make this clearer. EAT. REAL. FOOD.

Eat healthy carbs like potatoes, yams, and sweet potatoes. Replace French fries, donuts, scones, white flour with rice, lentils, beans, Italian durum wheat (I have suspicions on the health of North American wheat products- But that is another discussion). Eat in moderation. Eat healthy fats in the place of fried or greasy foods. Healthy fats include fish, avocado, nuts, and coconut oil. Eat lots of vegetables: Broccoli, spinach, chard, kale, and arugula. The list goes on. Try to eat organic. Try to eat seasonal. Try to eat local. Try to eat things grown with care and love, a.k.a regenerative agriculture. Grow your own food if possible. Most importantly…

EAT REAL FOOD.

Some quick grocery tips:

Shop around the isles, not in them.
If an item has unrecognizable ingredients, do not eat it.
If it comes in a box, leave it in the box.
Learn to cook simple dishes.
Read about the health benefits of the fruits/herbs/vegetables that you are eating. You will feel more motivation to eat them on a regular basis.
Replace high calorie and high hypoglycemic index carbs (white sugar, fruit juice) with whole wheats, grains, legumes, and healthy fats and proteins.
Don’t over do it on the fats. 20 percent of daily calories is plenty. The best evidence for longevity comes from whole foods, predominantly plant based diets- With red meat, poultry and fish in amounts depending on one’s own constitution and environment. In my experience they are far more sustainable, balanced, and better at staving off disease than the more trendy diets including full vegan, ketogenic or meat only. Eat like your ACTUAL ancestors did. Unless your ancestors are Eskimos, a PBWF diet is the best.

Number Four: Develop healthy life habits

Remember, passion is temporary, but discipline lasts a lifetime. You want lasting results. Beyond that, you want constant progression of results. Winners love to progress.

Your habits will ensure that you keep improving even when your goals are met. That way, when you arrive at the top a mountain, you will simply strive to find a taller mountain.

Tell yourself this: You did not get this far simply to get this far. You got this far so that you could go further. You got this good so you could become even better. You will strive towards health no matter how over or under achieved you think you are.

That is the mindset of a champion.

What is holding you back?

Health is not a gift from the heavens. Longevity is not an esoteric quality that only the select few can achieve. Everyone can and should strive towards it. That includes you.

Honor your body, and it will honor you. That is health made simple

STAY HEALTHY AND GO AND WIN AT LIFE.

Until next time.

Your friend,

-Tie

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