Well, here we go again, another blog on nutrition. I think the beautiful Kelly Gonzalez and I have traded places as I’m writing about nutrition lately and I see she’s been writing more about training. What is this world coming to, haha? I am actually writing this blog because a close friend of mine, who is in her mid 50′s, is trying to lose weight by eating less and that is simply NOT the best way to lose weight. It was my hope that my title, “Eat more to lose more” might grab some attention as most people seem to try to do the opposite and that is so wrong in so many ways. Please continue to read on to see why eating more is the best way to lose weight.
As I had mentioned above, my mid 50′s friend decided to try to lose weight by eating less. She wanted to lose about 10 pounds in a little over a month so she decided to have just a protein shake for breakfast & lunch, and then eat a healthy dinner. She got excited because she lost about 3-5 pounds within the first 3-4 days, but after that, the results seemed to be a little less positive as I had told her would happen. She began getting very tired/weak and then eventually she threw her back out while doing her regular running routine. I believe she threw her back out because her body wasn’t getting the proper nutrition and thus she could no longer handle the bouncing motion that comes from running.
Starving yourself does NOT work, so please learn from this ladies mistake. She lost a tiny bit of weight quickly, but then she noticed her weight going back up as her body got used to her starving diet within about a week. I had told her from the beginning not to do this “diet” as I knew starving herself wouldn’t work and that this would happen. I was, however, a little surprised to see that she injured her back in the process, but it does make sense that this could happen. Now the only cardio she can do is swim until her back gets better.
Now I’ll just explain a few reasons why starving yourself in this way doesn’t work. First of all, if you aren’t getting proper nutrition you won’t be about to put in a proper workout as you simply will not have the strength or energy to do so. And as you noticed with the lady I mentioned above, it can get so bad that you end up injuring yourself. Second of all, your body will quickly adjust to this type of ‘so-called’ diet. What happens is that your body will begin to store any food you eat as fat, because it doesn’t know when it will get food again. Since you are starving yourself your body will feed off of that stored fat and then if it eats up all of that it will begin feeding off of your muscle. This is the opposite of what most people want as a result of dieting. My friend lost about 5 pounds in the first 3-4 days because her body had not yet adjusted to the diet. She likely lost 5 pounds of water in that time as she was taking in fewer carbs, etc. But, by the fifth day, she noticed her weight going back up and that is because her body began to store any and all food as fat as I mentioned above.
Now to explain to you what I mean by the title, “Eat more to lose more.” This is obviously the opposite of what my friend was doing. By eating less she was completely shutting her metabolism down as it really was no longer needed with a diet of hardly any food. On the other hand, by eating more meals per day you are waking up your metabolism from hibernation. So, now that she has learned her lesson the hard way, my diet coach Michael Orr & I have put her on a diet where she is eating 6 meals per day. She has been on this diet for less than a week and has already lost 5 pounds and says she is feeling much more healthy and energized.
Eating more meals forces your metabolism to come back to life as it has to help your body digest the food. So, you should get a healthy breakfast in the morning to get your metabolism going early. Then you keep your metabolism going by eating another meal every 2-3 hours. I tell my friend to wake up early and drink a protein shake with 25 grams of protein. Right after drinking that I tell her to either walk on the treadmill at 4.5 miles per hour at a 2.0 incline for 30-45 minutes or to use her elliptical at a slightly faster pace for 20-30 minutes. Right after cardio, I have her eat a healthy breakfast of 2 whole eggs & 2-4 egg whites with a bowl of oatmeal. She is then to continue to eat every 2-3 hours until she has put in about 6 meals. Towards the evening she does a lightweight training session too.
I have her do her cardio in the morning with just a protein shake because I want her to do her cardio on an ‘empty’ stomach so she will burn straight fat. What I mean by ‘empty’ stomach is no fat and no carbs. The protein shake simply protects her muscles from being eaten up and forces her body to eat up the fat for energy. To learn more about what you can do for cardio read my blogs titled, “Cardio with a purpose!” & “HIIT Cardio! – Cardio that will knock you out!”
Now you might also be asking yourself what in the world you are supposed to eat for six meals and how in the world you will be able to keep up with the cooking of all of these meals? Well, I also wrote a blog titled, “A quick look at a great diet for fitness competitors!” which should help you to answer those questions. I don’t recommend following that diet as that diet was designed specifically for me for my competition, but it does show you the types of foods you can eat, and some great ways to keep up with your cooking. My friend weighs about 170lbs and my diet coach Michael & I have her on a diet where she is taking in 2,235 calories, 195 grams of protein, 75 grams of fat, and 195 grams of carbohydrates. She will be on this diet for at least a month or two and then we will adjust it. She will have to log what she eats, just as I do for myself so that she can keep track of her protein, carb, & fat count throughout the day and finish up with her numbers where they are supposed to be.
If you really want to get serious about your diet and training and learn from the best in the business then I strongly suggest that you become a member of FitnessVTC as we will put you on a diet and training program designed specifically for you with your end goal in mind. Everything you need to know about health and nutrition will be there at the tip of your fingers and you can even download the app for your smartphone so we can be there for you virtually when you are on the go or in the gym. It’s time for you to finally take action and attain those health and fitness goals. Let Jay Cutler, Kelly Gonzalez and I help you get the body you’ve always dreamed of having. So, with that in mind, I guess I’ll see you see you in the FitnessVTC gym in a click.
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