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Guide to Flexible Dieting (Chapter 1 This is not your father’s diet book,…
Guide to Flexible Dieting
Chapter 1
This is not your father’s diet book
Loosing Weight: The bottomline
Adjust your food intake
increase activity levels
Diets(Low Carb, Low Fat, IF)
are tricking you to adjust your calories intake
exercise routes
But, fundamentally, losing weight is not difficult. Eat less, exercise (or
both), repeat forever.
So what’s the problem?
Any diet that alters your energy intake (food) to expenditure
(activity) will cause you to lose weight.
It’s simply that most people don’t maintain that weight loss in the long run. They lose it, but
then they gain it all back (or more).
there is no absolute best, it depends on the person
activity levels
food preferences
gender
genetics
optimal diet for treating obesity
plenty of lean protein
lots of high fiber vegetables and fruits
moderate amounts of refined starches and moderate amounts of
fat
A male at 30-35%+ body fat and a female at 40%+ are in that category
the problem is not weight loss, the problem is the maintenance of weight loss
why are people so poor at
maintaining weight loss?
why do most people fail at changing most behaviors.
the diet people (or the alcohol or drug people) need to get the
psychology/behavioral people into the game
figure out why people are just so damn resistant to longterm
behavior change
So what’s the solution?
Chapter 2: A brief tangent: Weight vs. Fat loss
Weight versus fat loss: they are not the same thing
bodyweight
fat mass
body fat % = dividing total amount of fat into total bodyweight
A 150
pound female at 30% bodyfat has 50 pounds of bodyfat and 100 pounds of LBM.
recommended by authorities
11-18 Male
18-25 Female
lean body mass
Why is this important?
The scale can’t tell you what
you’ve lost, it can only tell you how much you have lost
You could have lost fat or muscle or just dropped a lot of water
a big
bowel movement can cause a weight loss of a pound or two (or more, depending)
A colonic that clears
out your entire lower intestinal tract may cause a significant weight loss
Chapter 3: Why Diets Fail Part 1
Bodyweight Regulation
the typically claimed statistic for dieters is that 95% will regain all of the weight
that they lost within a few years.
biology affects psychology and psychology affects
biology
What is regulation?
When a system is regulated, that
means that it attempts (through whatever means) to maintain itself around some predetermined level.
say you set the thermostat in your aircon to 70 degrees. Once the temperature of the room goes below 70, the aircon will turn on. If the tempetrature goes above 70, the aircon will turn off maintaining the room's temparature at 70. This is a system of regulation.
the change in output (temperature or speed) changes the input,
which is how the system stays regulated: it’s just a giant loop.