Hoarding fat is a growing concern among doctors today.
People on average today are 58 pounds heavier than just 80 years, and most of that weight is excess fat. And when you consider a pound of fat is the size of grapefruit, and a pound of muscle is only the size of one tangerine it brings it into perspective.
Burn the calories you consume each day, or they become fat. That is the simple answer to the problem. But, the type of calories consumed determines how our metabolism functions while burning the calories. A metabolism with the wrong percentages of Macronutrients causes reduced energy and limits our activity.
The percentage and type of calories macronutrients (Carbohydrates, Protein, and Fat) determine the efficiency of our metabolism. But when this system is sputtering, your body will hoard fat. And we are a different that is why a DNA test for Micronutrients and other nutrition needs is a great new addition to regulating our health. Check it out more HERE!
Short-term diets and short term exercise plans are partly responsible for this crisis because nothing short-term will work long-term. You cannot store your health, but overeating the wrong food will store fat; that is a fact. Therefore, a life plan of proper nutrition with proper Micronutrients (vitamins and minerals) and Macronutrients (Carbohydrates, Protein, and Fat) will prepare your metabolism to produce the energy you need to burn more calories.
Your weight-gaining kryptonite is the insulin-stimulating carbohydrates. These are called simple carbohydrates and too many carbs are the problem we have today. Yes carbs create fat too, but only when there are too many carbs consumed. Simple Carbohydrates such as sweets, sugar drinks, boxed cereals, processed foods, and desserts are all loaded with sugar and cause insulin spikes. Insulin secreted by the pancreas circulates in your blood and finds sugars from all ingested carbohydrates for conversion into glycogen. But the dirty little secrete is our bloodstream can only hold 4 grams of sugar at a time the rest will be fat.
4 grams of sugar = 1 teaspoon
Keep this in mind when reading nutrition labels to better visualize just how much-added sugar the product contains. For example, the recommended total sugar by the heart association is:
- Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar daily.
- The number is lower for women: 6 teaspoons (25 grams or 100 calories) per day.
Consider that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar! There goes your whole day’s allotment in one slurp. Boxed cereals and almost all processed foods would bypass that recommendation in one sitting.
So as you can see, overdosing on sugar doesn’t take long!
Complex carbohydrates are best because they digest slower with little insulin spike regulating sugar to the blood stream because of it’s fiber but still even fruit should be in moderation. Sugar is sugar.
A few things you can do to start this change would be:
- No fruit juices unless with fiber – all sugar and less beneficial fiber exist.
- No cereal, bagels, doughnuts, or toast for breakfast – your insulin level is lowest as you sleep, so don’t wake up immediately and load up with carbs.
- Save your fruit for lunch – fruit is good for you, and whole fruit includes fiber. A recent study has shown that two apples a day keep the doctor away; save them for lunch and an afternoon snack.
- If you think you are hungry, you may be thirsty, so drink 6 to 8 ounces of water and leave the kitchen or food area – your “hunger” may be satisfied. A lot of hunger comes after an insulin surge which is not huger but a craving for more sugar. You must break the sugar habit to lose fat, another fact.
Load up on anti-inflammatory foods.
Years ago after college, I neglected my health, indulging in unhealthy habits like fast food, sugary drinks, and irregular eating patterns. My weight ballooned due to my sugar consumption, overdoing carbohydrates of all kinds and lack of exercise. A wake-up call from a doctor 45 years and 35 pounds ago prompted me into action. But, I didn’t know where to turn. I tried various quick-fix diets and exercise programs, but they only worsened the issues.
My frustration led me to the library, where I promptly learned there are no shortcuts to our Metabolic Health. Daily exercise and good nutrition should be as essential in our life as daily hygiene and work are. However, understanding how our body works is crucial before we can fix it. A mechanic can’t fix your car unless they know how it works and it is the same with us. I am now 82 and what I do worked for me.
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“7 Things to know about your metabolic health to lose body fat and keep it off at any age”
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