Special Guest Article by Christian Finn, M.Sc.
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Why fast weight loss always
seems to be so difficult…
Do you ever feel confused by all the conflicting messages about why fast weight loss is so difficult?
First off, we’re told that fat that makes us fat. Then we’re told it’s sugar that prevents fast weight loss. There are even reports that there’s some kind of obesity “virus” on the loose (I’m serious!).
However, experts from New York University have revealed that the real reason for the lack of fast weight loss could be a lot simpler than most people think — it’s because portion sizes have increased.
Gathering data from a variety of sources, authors Lisa Young and Marion Nestle report that portion sizes began to grow in the 1970′s, and rose sharply in the 1980′s. In fact, portion sizes have continued to grow in parallel with the rise in obesity.
Why fast weight loss seems so difficult…
In other words, many people find fast weight loss almost impossible, not because one type of food is the problem, but because they’re simply eating too many calories.
Here’s what I mean. The Fulani of the Jos Plateau (a mountainous state in northern Nigeria) consume a diet that would send most nutritionists into something of a panic.
The diet of the Fulani is roughly 48% fat, with much of this coming from saturated fat such as palm oil and butter oil. Yet, despite a diet that flies in the face of conventional wisdom, the Fulani are extremely lean.
Moreover, their cholesterol levels indicate they also have a low risk of heart disease.
However, if you look at the total amount of calories the Fulani consume in a day, it’s roughly 13 calories per pound of body weight — which is very low compared to the standard American diet.
Think about it. Fat is nothing more than stored energy. It’s like money in the bank. If, each day, you withdraw a little more money than you put in, eventually, you’ll end up with no money, right?
It’s the same with body fat.
Burn more energy than you’re eating, and fast weight loss becomes a lot easier to achieve. The mistake most people make is thinking that because a food is low in fat, they can eat more of it.
Take pasta for example. Because of its low fat content, a bowl full of pasta is considered a “healthy” meal. But because the portion size is so large, it’s easy to eat so much that you simply replace all the calories you’ve burned off in the gym.
Here’s a simple tip you can use right now to reduce portion sizes without feeling like you’re missing out. The next time you sit down for a meal, fill half of your plate with vegetables.
Most vegetables are low in calories, but because of their “bulk” they help to stop you feeling hungry. Because you won’t have much room left on your plate for other more “calorie-dense” foods, your portion sizes will drop automatically.
Reference
Young, L.R., & Nestle, M. (2002). The contribution of expanding portion sizes to the US obesity epidemic. American Journal of Public Health, 92, 246-249
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