Focus on fundamentals

Hey there, time traveller!
This article was published 17/05/2021 (1614 days ago), so information in it may no longer be current.

This year, people will spend $62 billion on anti-aging efforts.

That’s a number so big, it’s hard to imagine, right?

But imagine this: you don’t have to break the bank in order to be healthy at every age.

The best investment is not in creams, potions or surgeries. Nor is there one best diet out there, despite what the latest snake oil salesperson may claim.

One of those charlatans, Jason Fung, author of The Obesity Code, recently claimed in a podcast on Impact Theory that cutting calories doesn’t work because your body can just decide to burn fewer calories and that it’s more about hormonal signalling.

Part of that is true; your body may down-regulate calorie burn as you lose weight. And, naturally, a lighter body will require fewer calories to maintain. You may need to reduce calories further to lose more if that’s your goal.

But we have countless studies backing up the fact that all diets work as long as calories are controlled. He even contradicts his own argument by claiming that burning calories is important. If calories don’t matter, why is it important to burn them?

Fung believes in the carbohydrate insulin model of obesity (CIM), which suggests refined carbs make you gain weight because of insulin, meaning, as he claims, you can’t lose weight in a high-insulin environment.

If that was true we would expect to see people who eat low-carb diets lose more fat than people who eat a balanced diet. But calories being equal, we don’t see that in the research. They work the same when calories and protein are equated (and I’ll take the diet that includes carbs for my own sanity, thank you very much).

Further research shows diets producing lower insulin but equal in calories do not cause increased fat loss. Additionally, a study also showed huge weight loss on a very high-sugar diet almost exclusively made up of “bad” carbs but restricted in overall calories.

Case in point, Mark Haub, a professor of nutrition at Kansas State University, limited himself to 1,800 calories a day, eating Twinkies or another treat every three hours instead of meals, while consuming a protein shake and some vegetables over the course of the day.

Haub not only lost significant weight but improved all biomarkers of health along with it.

Yes, an extreme example, and I think you know there should be some balance considered to make any diet successful over the long haul, but the point should be clear: Calories matter most.

It’s profitable to confuse people into thinking there’s a secret to weight loss. Snake oil profiteers aren’t going away any time soon.

What you need to do is simplify your life and focus on a few key fundamentals:

No getting around the need for a calorie deficit

You may not be tracking calories, but your body is. If you’re wanting to lose weight and aren’t, this would be the first area to address. You don’t have to cut carbs to zero, buy a detox supplement or cardio your face off. It starts with one thing: how much you’re eating over the course of a day, week and month relative to how many calories your body needs to maintain its weight.

You can’t sprinkle magic pixie dust on a piece of bacon and make it calorie-free. Keto/fasting/any diet works by giving you fewer calories than your body requires to maintain its current weight.

Choose the training method that matches your goals/preferences

Are you training to run a marathon?

Are you buying that Peloton bike to tone up or show off on social media?

Are you just wanting to look, feel and perform better?

If it’s the latter, the best activity is probably the one you’re overlooking. You don’t need to run if you don’t enjoy it, nor do you need an expensive stationary bike to succeed here.

Pick a sustainable fat-burning activity that supports your diet and strength workouts, which is as simple as walking roughly 10,000 steps every day for most everyone.

Focus on building strength if you want to tone and tighten up

You need to give your body a reason to change. A diamond without pressure is a lump of coal, and I see plenty of lumps of coal in the gym. Train three to four times per week, targeting every muscle group at least once per week.

Research shows that once you reach 80, you have roughly 30 per cent less muscle than when you were 20. This loss of muscle is known as sarcopenia, and can lead to fractures, weakness and early death. Yikes. A lack of exercise and strength training, lower protein intakes and hormonal changes play roles here.

A lot of it is within your control, though. The hormonal changes have the least impact. So hit the weights relative to your abilities, eat enough protein, sleep as much as possible and focus on self-care.

The consistent investments you make now — by eating a healthy diet, working out regularly, taking care of your body — pay off big-time deep into the future.

Staying active can help prevent the ‘age-related’ drop in metabolism

One study of 65 healthy young people (21-35 years) and mature adults (50-72 years) showed regular exercise prevents metabolism from slowing down with age. There was no difference between the groups when regular exercise was maintained.

And the best part is, it’s never too late to start making these investments in your personal wellness account.

If you don’t use it, you lose it. Epigenetics play a bigger role than genetics. That’s your lifestyle, habits and environment.

After accounting for differences in gender, muscle and fat, scientists found people aged 60-74 burned only 24 fewer calories than their younger counterparts. Basically, a couple of almonds’ difference a day.

This shows maintaining muscle and healthy activity levels are incredibly important as you age. That’s the biggest factor in preventing a major metabolism slowdown.

So start by focusing on these fundamentals:

● Working out creates a strong base of muscle (and bone!) that will keep you strong as you get older… plus of course, it keeps your heart and body healthy.

● Getting seven to eight hours of sleep a night builds a healthier and more focused brain.

● Managing stress keeps your brain and body happy.

● Eating healthy foods floods your body with the nutrients it needs to function optimally.

● And so much more!

This means the workout plan you are following today has the potential to pay off decades from now, and your decision to choose an apple vs. a cookie for your afternoon snack will, too!

It’s all about being consistent with small, good-for-you actions.

Here’s a challenge for you: Come up with three actions you can commit to this week that can help you feel better now — and pay off into the future.

Some ideas:

● Taking a walk after lunch or before bed nearly every day

● Ditching the sugary creamer in your morning coffee

● Swapping your sugar-loaded pop for water

● Hitting at least two resistance-training workouts each week if you’re starting from zero

Basically: What can you do today that your future self will thank you for? Start there before looking for secret solutions.

Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self, struggling to slay the weight loss dragon. He lost 60 pounds and now helps clients find their spark and lose the weight for life. Visit mitchcalvert.com to grab yourself a free metabolism jumpstart or inquire about his next “Drop 2 Sizes” or “Gut Loss Protocol” coaching programs.