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Posts tagged ‘Dieting’

Diet…or lifestyle? It’s a commitment thing…

Mother Nature’s Diet is not ‘a diet’ – not in that fad diet sense of the word. Mother Nature’s Diet is a healthy lifestyle.

There’s a big difference.

In short…

A temporary diet, comprised of temporary changes to what you eat and how you move, will generate temporary results.
Quit the diet, lose the results.

Live a healthy lifestyle, all the time, and get improvements in your health, that last all time.

See how this works?

Wrong way of thinking

Lots of folks say to me, something like…

“What am I supposed to do? What should I eat? This Mother Nature’s Diet thing, where’s the diet bit, the menus, the meal plans, the recipes? Tell me what to eat every day? How long will it take me to lose two stone?”

This is the wrong way of thinking. Folks need to stop focusing on what they eat in order to lose unwanted body fat. Better to spend time thinking about what not to eat. Better to think more about exercise, water, sleep, stress reduction…placing all our attention on what we eat is not the optimal way to focus on fat loss.

Generally speaking, you can’t eat your way thinner. Better to think you need to un-eat your way thinner.

Lifestyle

All the people I know who ‘go on diets’ and all the people I meet who are forever searching for ‘the diet that will work’, they are the people who are still not happy with their body weight and shape.

Ever searching. Never finding peace.

The people I know who are happy with their lean, strong bodies; the people I know who have lost weight permanently and they are at peace around their food, these people don’t ‘follow diets’ but they live a healthy lifestyle.

Today, next week, next month, next year.
It’s not a diet, it’s a lifestyle.
Sure, it changes, it evolves, as these people learn new nuances and distinctions (because these kind of people like to keep learning, always) but they never stop ‘healthy living’ because they are committed to looking after themselves.

Commitment

And that’s the name of the game.

All-too-often, the people flitting from one fad diet to the next, are doing it out of some kind of sense of duty (they feel grudgingly obliged to try to make some effort to lose some weight) or they are doing it in pursuit of some short-term, temporary goal, possibly something vain or superficial like a desire to drop a dress size for the office Xmas party, full-well knowing that the weight will go straight back on over the following holiday season. Or they just want to tone up for the beach while on summer holiday, but then they couldn’t care less after August.

I’m not judging or belittling such people, merely trying to highlight the fault of this mindset.

If you treat your health, and your body weight and shape, as something to be manipulated a few times per year to fit around your party schedule or your summer holiday, then it’s no wonder you are not getting the lasting results you say you want. How would your marriage or career be working out if you took that approach in that area of your life?

The folks who maintain their desired body weight and shape all year round are the folks who skip the fad diets and commit long term to a healthy lifestyle.

That’s commitment.
Commitment to healthy living.
Commitment to eating well all year round.
Commitment to moving your body every day.
Commitment to yourself.

Commitment to achieving the right results…the approach that lasts, in your business, your marriage, your parenting, your health and fitness.

So how about you?

Are you committed to healthy living?

If you are honest enough to admit that you are not committed…I applaud you!
If that’s you, and you want to change, try reading this short free ‘7 Classic Mistakes…’ ebook, it highlights this ‘fad diet thinking’ problem and some other mistakes many dieters make.

If you are committed to healthy living, then you will love the Mother Nature’s Diet book, it’s full of wisdom and truth and it very much speaks your language. Get yourself a copy today and get reading.

And if you are real healthy living geek like me, and you want to connect with a like-minded tribe and expand your knowledge to the nth degree, come check out MND Life! and join our friendly club, complete with as much nutrition-nerd, health-geekery as you can handle.

So, what are you waiting for?

Go on then.

Is it all your own fault or not?

It’s frustrating, but often I find myself writing about the great hotly-debated topics of the health and weight loss industry…

  • ‘Calories matter’ versus ‘calories don’t matter’!
  • ‘We should all go low-carb’ versus ‘carbs are not the whole story’!
  • ‘Exercise is crucial as a weight loss tool’ versus ‘you can’t outrun a bad diet’!

Oh how these arguments go round and round and get turned inside out and upside down daily; every opinion being ‘proved’ every way by some credentialed expert quoting a study here and a study there! It’s no wonder the general public are fed up with it all and utterly confused!

And so often, arguments come down to playing ‘the blame game’ – that is, who is to blame for rising obesity? In crude terms – is it all your own damned fault, or not, that you’re fat?

Two sides to blame

I recall the clever and well-respected Dr Mark Hyman tweeted about his new book release.
But what more stirred my thoughts on this topic was equally clever and well-respected author Nina Teicholz’s retweet, and the comments it generated.

We see one side of this story, the likes of Dr Hyman, Nina Teicholz (both of whom I like, follow and respect) and many others saying that in broad terms, governments have given the public poor dietary advice over the last 40 years. They have been telling us to place carbs at the bottom/base of our food pyramid, to get 30% to 50% of our calories from grains and starches, and they have largely ignored mounting evidence, until very recently, about the dangers of added sugars. These guys argue that food companies and the sugar industry have lobbied governments and paid off scientists to distort and hide the truth…dietary fat has been painted as the bad guy, and after 40 years, we have obesity and type-2 diabetes epidemics as a result.

They conclude “It’s not the fault of Americans that they are fat and sick!”

But interestingly, plenty of people see the other side of the argument – that in fact people still have free will to decide what they put in their mouths. People still have free choice whether they watch TV, or go to the gym. During these years that the obesity epidemic has grown, people have had free choice whether they buy fresh meat and vegetables in the supermarket and cook a meal, or whether they order a pizza or Chinese take away.

So, who is right? Have governments failed their people? Have food companies piled it high, sold it cheap, and spent a fortune on advertising? Have we lived through times where far more money has been spent on designing hyper-palatable foods, and on advertising those foods, than has been spent on research into effective weight loss protocols and helping educate the public about healthy living?

Or, have people failed themselves, failing to exercise personal responsibility for their health outcomes? Have people failed to buy the foods they know are healthier? Have people failed to exercise regularly? Have people passed off the blame for their own apathy?

I see this battle rage daily in the media, on the health blogs and groups I follow and I see everyone looking for the answer. Personally, I think the problem is that everyone is trying to prove they have the answer. I don’t think we are going to come up with the answer. I think both sides of the argument have an answer. Perhaps both are right. But perhaps neither are right all the time, for all the people.

Despite the facts that all these scientists and authors, doctors and experts should not need to be reminded, the truth is that as they publish their books and blogs, they constantly seem to forget that one size does not fit all.

Over the years as I have learned about health, fitness and nutrition, this has pretty much become my number one guiding principle. There just is not one answer for all people. It’s not possible, there is no one single solution for any problem in health, weight loss and nutrition.

Seriously.

  • We all know someone who smoked for 20, or 30, or 40 years yet didn’t develop lung cancer.
  • We all know someone who is overweight, stressed, doesn’t exercise, and drinks too much, yet they haven’t had a heart attack.
  • We all know someone who eats loads of sweet foods yet they are not overweight and don’t have type-2 diabetes.
  • We all know someone who does no exercise yet they remain slim and lean. (Yeah I know, we all hate that person!!)

The point is, even the things we think are “a certain sure thing” are still proven wrong time and again by people who don’t fit the norm. There is no ‘one size fits all’ in any aspect of health, weight loss and nutrition.

Reality time

I believe, that the observed and worrying reality in obesity trends is caused by many factors. I can certainly tell you that for myself, for my own 101-pound weight loss (46 kilos of unwanted fat, 7 stone 3 in old-English language) I just needed to eat less, and move more. I ate and drank too much, and I ate and drank the wrong things, and I did too little exercise. I can tell you that I have been driving around the country delivering my health seminar for the last six years and people come up to me all the time during those talks and say “You are the kick-up-the-butt that I need! I eat too much and don’t workout, it’s all my own silly fault! Thanks for being honest with me!”

This is no judgmental fat-shaming, this is just what people say to me of their own free will.

But that is only some people. Not all people.

On the flip side, other people eat pretty well and make efforts to be active, yet they can’t seem to win the weight loss battle.

For many people, government guidelines that were created over 40 years ago, have failed to change with the times. The reality is that today, car ownership is up and people are far less active than they used to be when dietary guidelines were established. I think that for many people, they are consuming far too much starchy carbohydrate and just not leading active enough lives to burn up all those calories.

Food manufacturers have done nothing to help, they have positively made things worse. Far too many processed foods are now promoted in big-size servings, they have too much added sugar, convenience packaging and high-spend advertising promotes over-consumption.

There are many factors behind the obesity epidemic in the US, the UK and across Europe and elsewhere. We could talk about psychological and societal factors, economics, obesogenic environments, hyper-palatable foods, carbohydrate tolerance and sensitivity, and many more factors besides (all covered in my books if you want to learn more) but one reality stands over them all – one size does not fit all.

All factors are ‘the’ cause for one person, but no single factor is ‘the’ cause for everyone.

So the point of this post is to say to you – if you are overweight, and struggling to win the battle, which factor is ‘the’ answer for you?

And if you need some help figuring that out, let me know.

To your good health!

Karl

It’s going to take longer than you think…

Weight loss.

Or more specifically, fat loss.

I hate to keep beating the same drum, but the truth is, this is a topic that is a top priority for so many people.

Personally, I lost 101 pounds of fat, that’s 46 kilos to my European friends, or 7 stone 3 in old English language.

I know a few things about fat loss.

I wrestled with my weight my entire life, from age 14 onward, and yo-yo diets (year up, year down, repeat) were part of my life right through my 20s and most of my 30s.

In this post, I am going to share with you a few simple truths that I wish someone had told me back at the start of my own personal weight loss journey.

  1. It’s going to take longer than you think. I’m sorry, but that’s the truth. At first, you will make rapid progress…but please know that the first ten pounds come off way quicker and easier than the last ten pounds. Those last ten pounds take freakin’ for-ever and they’ll drive you nuts.
  2. There is no absolute 100% right or wrong one way, there is no perfect one diet, there is just the way that works for you. Some folks will count calories, some folks will cut carbs, some folks will take up yoga, or running, or lift weights. They are all variants of ‘eat less, eat better, move more’ and the right one, is the one that you stick to, the one that works for you. If you need a hand getting started, I believe that the 12 Core Principles of Mother Nature’s Diet are a great place to start and will get positive results for pretty much everyone.
  3. It took years to put that excess weight on, years of making small mistakes every day, that extra beer, that missed workout, that sugary dessert. Accept that it’s also going to take a fair bit of time to put all that in to reverse and turn it all around. I’m saying ‘get real, if you have been obese for 20 years, it’s going to take more than 90 days to get that 6-pack’ – know that now, so you have realistic expectations down the line. As a PT and health-coach-for-hire, I have seen this so many times. Folks hire help, and they have utterly unrealistic expectations, like turning around 35 years of obesity to “beach body fabulous” in just six months. It’s like setting yourself up for failure and disappointment from the get-go.
  4. If you do things to try to make it happen faster, like starvation diets, crash weight loss, exercise six hours daily like a maniac…that is unsustainable behaviour, and it will likely create unsustainable results. Starving crashes weight off, but not in a sustained and healthy way. You’ll probably feel like crap, look like crap and pick up every cough, cold and bug going. When they’ve had enough of that crap, most folks end up putting the weight back on. Exercising like a maniac sure burns a few calories, but you’ll end up exhausted and picking up frustrating injuries, which stop you from training, and stalls your progress.
  5. You can’t outrun a bad diet. That phrase is popular these days, to the point of becoming a cliche, but it’s pretty much true. If you are aged 18, or 24, you can probably out-train a poor diet. If you are 40 or 45, or in your 50’s, no way, you can’t do it. Truth is, you have to get your diet right, that’s 80% of the game, then build an active lifestyle and exercise at least five or six days per week, that’s 20% of the game.
  6. You’ve got to take the long view. Just get it in to your head that you need to commit to a healthy lifestyle, for good, for life, for ever, and that’s all there is to it. Fad diets are all about temporary behaviour changes that deliver temporary results. Some folks become exercise addicts…but if they still eat a bad diet, as they age, eventually that plan runs dry. The only way to ditch the unwanted fat weight and get and stay healthy for life, is to live a permanent healthy lifestyle. Trust me. I know. I did it.
  7. If you want to know how to do the same, it’s all here, just waiting for you to commit and get started.

So, go on then, get cracking.

To your good health!

Karl

All you need to know to find sense among the confusion…

Mother Nature’s Diet, the book, is here – to save your sanity!

I don’t know about you, but I find the world of diet, health and nutrition has become more confusing than ever recently.

There seems to be so much conflicting and contradictory advice going around.

  • High carb or low carb…
  • High fat or low fat…
  • Meat is good for you, or meat gives you cancer…
  • Dairy is a superfood, or dairy is cancer promoting…
  • Calories matter…no, calories don’t matter…
  • It’s our gut flora…
  • They’ve been telling us the wrong thing for decades…
  • Type-2 diabetes can be reversed…

A lot of people are fed up and confused, and just don’t know what to believe any more.

It seems that many people have lost all trust in the science and ‘the establishment’ as we are increasingly being told that the mainstream dietary advice that governments and Dietitians have given us for the last 40 years has been wrong, and has contributed to rising obesity and type-2 diabetes across the UK.

If that’s how you feel, I can empathise

For 16 years I was doing it all wrong. I was focused on trying to lose weight, but I knew nothing at all about diet and nutrition and I was getting it all wrong. I yo-yo dieted for 16 years.

Eventually, between my mid-30s and mid-40s, I spent 12 years learning, and getting it all right. I lost 101 pounds (that’s 46 kilos or 7 stone 3) of unwanted body fat, built 20 pounds of muscle, got fit and cleared up my health problems.

Along the way, I became obsessed with health and nutrition, I became a qualified Personal Trainer and I read 847 books and research studies, learning about everything from cancer prevention to building muscle, from anti-ageing to running a faster marathon.

I created Mother Nature’s Diet and the 12 Core Principles out of that life-changing experience.

And now, I have written a book for you, Mother Nature’s Diet, to share with you the very best of everything I learned along the way.

  • Cut through the confusion
  • Make sense of the conflicting advice
  • Learn how to resist the signs of ageing
  • Have more energy
  • Lose that excess weight without starving or suffering
  • Look and feel your best
  • Resist ill health and degenerative disease

It’s all in this book, your plain-English, common-sense guide to weight loss and healthy living. No nonsense, no gimmicks, no fad diet behaviour. Just honest sensibly healthy living advice. What works, rather than what crap they want to sell you.

I am biased, but I suggest you just go here and buy it now. I mean, why not?

Amazon UK Paperback
Amazon UK Kindle edition
Amazon US Paperback
Amazon US Kindle edition

It’s the no-gimmicks, no-fad-diet, no b/s, common-sense healthy lifestyle guide that the Western world needs right now.

If you have any questions, please just give me a shout!

Go on then.

To your good health!

Karl