There are numerous people who endure difficulty when they are try to gain weight, maintain a certain weight or even lose weight. Chances are they not taking a smart approach to achieve their goal. In light of this we shall discuss weight maintenance, gain and loss.
We have to start with nutrition because it’s the most important factor in gaining muscle mass. Remember – if you don’t eat more calories than you burn, you will not gain mass no matter how hard you train.
Metabolism is what plays a KEY role on gaining weight. Some people I know have superfast metabolisms and they can literally eat anything they want and not gain an inch of weight. So you will have to try and force yourself to eat high quality foods every 2 -3 hours such as quality lean proteins from beef, chicken, fish, eggs, dairy and beans, carbohydrates from whole-grains, fruits and vegetables and healthy essential fats, the aim here is to increase our calories to a higher amount than what we burn.
Some people make the big mistake of overloading the system by eating too much in one sitting, eating too fast and the wrong kind of foods, thinking they can eat anything to gain weight. This causes too much body fat accumulation, indigestion, toxicity and the food then rots – undigested food doesn’t enter our cells causing malnutrition. It all boils down to the DAUX system – Digestion, Assimilation, Utilization, and Excretion.
The goal is to gain weight slowly, steadily and increase lean muscle mass. This is why I strongly emphasize on good quality nutrient dense calories.
Well here is a topic raised all the time – weight loss. Everyone I hear and I talk to is often on the topic of losing weight. Well you have to simply focus on the individual itself, their bio-individuality, age, metabolism, iso-calories and to find the correct macro nutrient ratio of carbs, fats and proteins for him or her.
We have to focus on eating healthy organic whole foods as possible and making the correct choices, in today’s society we tend to eat far to many processed, toxic and chemical laden foods which causes us to accumulate too many toxins which makes it more difficult to lose weight.
Calories are not created equal, so by eating the same calories but different foods will affect your body in different ways. For example, eating 2000 calories of sugar loaded, toxic processed foods daily will stimulate high levels of insulin which in turn makes it very hard for your body to lose weight, and will alter changes in your hormonal levels. Foods that have been genetically modified can even alter your genes in a negative way (epigenetics), processed foods, especially GMOs as they tag our genes, which lead to obesity.
We also have to monitor our calorie input on how much we consume daily, its mostly boils down to calories at the end of the day but we need to focus on iso-caloric intake as food is medicine and information beyond calories. We need to choose foods with the correct phytonutrients and macronutrients to nourish our system. A lot of people also make the mistake of dropping their calories too low as this will cause metabolic damage – which slows our metabolism, then our bodies enter into “starvation mode” and hoards onto fat.
To maintain weight loss, it’s recommended to engage in some form of physical activity preferably between 4 -5 days a week, eating foods according to your macronutrient ratio, finding your ideal caloric intake, eating breakfast regularly, keeping insulin levels stable, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends. Moreover, weight loss maintenance may get easier over time.
Another key ingredient is a strong social support system. You need to create the right kind of social network to reinforce the routine of both diet and exercise. If you want to be healthy, lose weight, and keep it off, you need to change the way you eat and primarily change your lifestyle.
I personally don’t like the word diet– it implies a beginning and an end and sets you up for failure. Eating healthy and being healthy is a lifelong prescription. If you want to lose weight and you want to keep it off, you have to completely change your relationship with food forever.
Planning is the single most important thing people can do to lose weight and maintain that loss. This means planning what you are going to eat and when you are going to eat it.
Have you had problems with weight maintenance, gain or loss? Did you overcome this issue?