Introductory Message
When I was young, I had a firm grasp on the obvious. The obvious being that if I ate less, I leaned up.
This remained obvious until I had been in practice for awhile.
Then, fat loss suddenly became so much more complicated … Body for Life, Zone Diet, Low Carb High Fat, Raw Diet, High Fat Diet, Weight Watchers, Jenny Craig, Vegetarian, Paleo, etc.
Now I’m back to where I started, knowing what works and my original knowledge is supported with a lot more experience. I once again have a firm grip of the obvious.
I look back now and say, “Duh, I knew this all along!”
The truth about fat loss is not complicated. It’s simple. And it can be very simple to follow long-term. We just need to get back to the basics and remove the complications.
You are about to become free. Free from stressing over what to eat or what you have just eaten.
Article Summary
If you take anything away from this article, this is what I want you to understand …
The #1 reason why most fat loss plans fail is because they are short-term accelerators and not long-term strategies.
You need to understand the difference and successfully implement a long-term strategy before attempting a short term accelerator.
Fundamentals of Fat Loss - It's All About Calories
How many diets have you already tried? Have you discovered what’s common across all successful diets?
The 1 common thing among any successful diet is:
CALORIE RESTRICTION
Too Obvious? It seems too obvious, which is why so many people seek out additional answers and then get sold on something different.
But the reality is simple: If you eat fewer calories than your body burns, you will lose weight. If you eat more, then you will gain weight.
Think about this … if you want to only eat Twinkies to lose weight, you can. A Nutrition professor out of Kansas State University did that to prove it. He just counted his calories to ensure he was eating less calories than his body burned. [1]
So … your telling me to just eat Twinkies? No. Of course not.
We are making a point, that when it comes to fat loss, the answer is a simple math equation of Calories In vs. Calories Out.
If you ate only Twinkies, you can lose weight as long as you consume fewer calories than you burn.
There are healthy and unhealthy approaches to Fat Loss. The Twinkie Diet would be an unhealthy approach.
Let me repeat:
Fat Loss happens when you consume fewer calories than you burn.
If you eat less, you will lose weight. If you eat more, you will gain weight.
You need to understand this. There is absolutely no legitimate argument against this that can be made.
The only thing up for debate should be:
1.) What is the best method to help you consume fewer calories than you burn?
2.) What is the healthiest diet?
Short Term Accelerators
A short term accelerator is something that will help you lose weight rapidly, but something that you will likely do for only a short period of time.
Common Short-Term Accelerators:
1. Food Restrictions
Telling people to completely stop eating certain foods typically won’t last for very long. If you love pizza or chocolate and I tell you that you can’t eat those foods anymore, you’ll probably stop for a month or two, but you probably won’t stop long-term.
And then when you eventually give in and eat the restricted food, you’ll feel like you’ve failed the diet and go back to an unhealthy lifestyle.
Because restricting food is unlikely to be a successful long term strategy, it should be considered only as a short term accelerator.
2. Meal Plans
Meal plans used to be the primary thing taught in dietetics school (e.g. dietitian school).
Here’s how meal plans work … a health professional will start by analyzing your nutrition deficiencies, your lifestyle, foods you like/dislike, etc. They will then create very specific meal plans for you. E.g. on Monday for breakfast, eat this. On Tuesday for lunch, eat that. Etc. The meal plan should be the perfect diet …
However, the problem with meal plans is that nobody follows them long-term. Anyone who has ever developed meal plans for their patients knows this. They take a ton of time for the health practitioner to create and then they never get followed.
They don’t get followed because it’s too difficult to follow. It’s way too restrictive. Assuming that you are going to follow a perfect plan for your meals every day for the rest of your life is crazy.
You might be able to follow a meal plan for a week or even a month, but you won’t do it long term.
Interestingly, some new companies have been created to better enable you to follow meal plans. These companies ship you a week’s worth of meals that are already prepared … which takes the hassle out of you having to make all of your own meals. This strategy works better than just having a meal plan created, but it’s still unlikely (and expensive) that you will be doing this after a year.
3. Boot Camps
A lot of gyms and personal trainers will create fat loss boot camps. They are typically 30 days of intense exercise. If you do a boot camp, you will lose weight. But how long are you going to do that for? It’s not a long term strategy. It will help you in the short term, but you are unlikely to do this day-in and day-out for the rest of your life.
Take a look at the show, “The Biggest Loser”. That’s basically an extreme boot camp where contestants lose hundreds of pounds in a short time. But guess what? Most of them end up gaining it back and more. And that’s the topic of a new show they are doing called, “The Big Fat Truth”.
The reason why these contestants gain all the weight back, is because following the daily activities they did on the show are impossible to follow in the real world. They have not learned how to keep the fat off in a realistic, daily living approach. In other words, they never adapted a long term strategy, it was focused on short term accelerators of rapid fat loss.
4. “Challenges”
Any “challenge” is a short term accelerator. Certain long term strategies may be challenging initially or may require time to develop a routine.
But if anything you are doing is too challenging, then you won’t follow it long term. You will only do it short term. You will only do things long-term that you enjoy and come easy for you.
5. Detoxes or Resets
Any detox or reset is a short term accelerator. Many are very good for you, but you will not be able to do this week after week for the rest of your life.
6. Medical Procedures (e.g. Lipo, Gastric-Bypass, etc.)
Medical procedures will obviously work in the short term. But most people who have these procedures will gain the weight back.
If you haven’t changed your daily routine, you will always gain the weight back.
Medical procedures such as Lipo or Gastric-Bypass are short-term accelerators, but they are not long-term strategies.
THE #1 REASON WHY MOST FAT LOSS PLANS FAIL
IS BECAUSE THEY ARE SHORT TERM ACCELERATORS
AND NOT LONG TERM STRATEGIES
Why do so many people do short-term accelerators?
Mostly because of peer-to-peer referrals.
For example, let’s say you do a 30 day boot camp and lose 40 lbs.. People are going to notice your rapid weight loss and you are going to be super excited to tell everyone about it. It’s understandable … you just achieved a goal that you set after 30 days of hell and you probably learned something new that you’re excited to tell others about.
This is going to convince others to do what you did. Then they’ll do what you did, experience similar results and tell everyone they know about it, too. The pyramid of peer to peer referrals begins.
Fast forward six months later and then everyone is back to their original weight. But nobody talks about that. After all, you think it’s your fault for putting the weight back on because you didn’t continue whatever it was you were doing.
The problem isn’t that you didn’t continue your impossible-to-follow plan, it’s that you chose an impossible-to-follow plan.
When choosing a weight loss strategy, don’t ask yourself if you think you can do something for 30 days … ask yourself if you think you can do it for life.
And if you really want to seek advice from friends: don’t ask for advice from a friend who just lost a bunch of weight. Ask for advice from the friend who’s managed to keep the weight off for years.
The people marketing short term accelerators understand this peer-to-peer referral behavior. The strategy of their plans are not long term; the strategy is to ensure you lose weight as rapid as possible in the short term so everyone notices you and you tell everyone about it.
Do not fall for this.
I am not against you doing a short term accelerator to help accelerate your fat loss. However, I am against you doing a short term accelerator if you haven’t first figured out a long term strategy.
Only implement a short term accelerator
after you have successfully implemented a long term strategy.
Long Term Strategies
A long term strategy is something that you will follow for the rest of your life.
The 2 most important things to consider when finding a long term strategy:
- It must be easy for you to follow
- You must enjoy it
You don’t need a perfect diet or a perfect exercise routine. You won’t follow perfect and you end up setting yourself up for failure.
You need a healthy strategy that you will be effective at following long-term.
So what’s the best long term strategy?
That’s a question only you can answer. You have to find a strategy that is going to work for you.
However, over the past 25 years and thousands of patients, I can tell you this:
There is 1 strategy that has worked better for more of my patients than any other … which is a combination of the following:
1.Superfood Smoothies
2.Short Term, intermittent Fasting (6-8 Hour Window)
3.The Ketogenic Diet
I have created a diet that specifically combines these 3 diets into 1 strategy called, “The Daily Cyclical Ketogenic Diet“.
Additional Resources
Ketogenic Diet Articles:
Do you want to better understand how the ketogenic diet works? We have 2 articles to help you become an expert in keto:
Recipes:
Coffee drinkers: try replacing your entire breakfast with this instead.
How to Make Smoothies to Target Your Health Problems:
Here is a video where we will walk you through how to find smoothie recipes that target your specific health problems.
RECOMMENDED PRODUCTS
Testimonials
Uncle Jerry
Uncle Jerry lost 70 lbs in 7 months. It’s been over 2.5 years and he is still going strong!
Uncle Jerry did a smoothie detox his first 4 weeks (only drank superfood smoothies, no food). After that, he followed the “intermediate option”.
“Not Hungry. Lost 13lbs in 1 Month. Increased Energy. No Low Blood Sugar.”
A testimonial from one of our customers who we met at a nutrition conference in Portland. Her daughter is an NTP (Nutritional Therapy Practitioner) and recommended our smoothies to her mom when the smoothie recipes she was making were spiking her blood sugar and making her hungry.
Jerry was told by his doctor that he was about to go on blood pressure medication if he didn’t change what he was doing.
Matt Fitzgerald (co-founder of My Nutrition Advisor) hired Jerry (owner of a print brokerage firm called Smart Spend Media Inc) to print our smoothie Recipe Book. While Jerry was helping get the recipe book production-ready for print, he started taking the advice of the book and made his first superfood smoothie. In just 6-8 weeks, Jerry lost 25 lbs and lowered his blood pressure. His doctor visit after that went excellent and no blood pressure was prescribed!
Oasis to Zen Spa Owner, Cheri Petroni
“I lost 50 lbs, skin cleared up, and got off anti-depressents, just by using superfood smoothies.”
“These Recipes fixed by Hypothyroid”
“My hypothyroid was so bad that I would go to my car and sleep when I had a break at work. I was a cheerleader for many years including all through high school and for a professional team. I have had such low energy and weight gain the last few years that I had to give up cheer-leading.”
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