Lose Body Fat or Lose Weight? 7

Posted on June 24th, 2010 by Mic in Female Fitness Resources, Fitness Model Nutrition Tips

couple lost weight

couple lost weight

Hi,

Here is where we start to finally answer the question, lose body fat or lose weight? If you missed any of the previous posts, just check the archives at: http://www.femfigueres.com

Losing weight is pretty simple – at first. You reduce your calories and you will lose weight. You increase your calorie burning activities and you will lose weight.

Problem is most of that – at least at first – is water weight. After that is gone then you start losing fat and muscle with your weight loss.

And as you know eventually the diet you are on stops working. They are supposed to, they are designed that way.

You stop losing weight and if you are like millions of others, you start gaining that weight back, only this time it isn’t muscle. It is all fat.

So you end up in much worse shape then before.

So how do you counter this? First you concentrate on losing body fat and don’t worry about the weight so much.

The first step is to get your hormones primed for fat loss. There are two steps to this. One is your diet and one is your exercise program.

As you have seen in this series, your hormones are in a constant state of checks and balances. When your diet or exercise program throws these checks and balances off, that is when you prime yourself for either fat gain or fat loss.

Let’s see how this works. Ideally you want to have high levels of glucagon, low levels of cortisol, high levels of human growth hormone, low levels of insulin and low levels of leptin.

With this combination your body becomes a fat burner.

If, on the other hand you have high levels of insulin, high levels of cortisol, high levels of leptin and low levels of HGH and glucagon, then your body is primed for storing fat.

Let’s look at an example. You are under a lot of stress at work and like most people you relieve some of that stress with a high carb diet, followed by a nice chocolate desert.

This will increase the insulin surge to take care of that blood sugar and push it into the cells for storage. So your blood sugar drops and coritsol comes to the rescue.

Cortisol gets released and helps raise your blood sugar levels back to normal. This is a back and forth game and if continued for any length of time will lead to metabolic resistance.

The ultimate end game is fat storage. As adrenaline is released the body stays in a sugar burning stage and never taps into the fat storage.

If you could cut way back on the carbs and deserts and eat more healthy protein this will change the way your hormones react.

More protein and less carbs equals more glucagon. This means your body is primed to burn fat. Adrenaline is now signaled to start burning fuel, but with the lower cortisol, and lower insulin levels you will now start burning fat instead of sugar.

Testosterone and HGH also come into play now and signal the body to go into a fat burning mode. Cortisol switches to a fat burning mode when the levels of insulin are down.

Ghrelin, our hunger hormone, is affected by eating more protein, more fiber and exercizing properly.

A high carb diet helps your fat storing hormones. So does a high calorie meal even if a lot of it is protein. That is why I recommend 2 mini cheat meals a week instead of one huge one.

Why attempt to undo a weeks work of eating right by gorging yourself for a few minutes of supposed pleasure?

Increase your protein and eat smaller meals. Try for your 2-3 normal meals a day and add a couple of snacks. Try to eat protein at each of your meals and snacks.

Vegetables and fruits have lots of fiber in them and you will need that if you are going to increase your protein levels. Go heavier on the vegetables.

I know if I eat too many fruits I start to smooth out. So watch out for that.

Okay, this article is getting very long. We’ll get to your exercise program next post.

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