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This newsletter is about the fundamentals of weight loss.
January 7, 2012
Hi ,
Basic Facts:
1. We are all different so there is no one right diet for everyone.
2. To lose fat weight you have to eat less than you burn each day.
3. Exercise does almost nothing to help you lose weight but is critical for keeping the weight off.
4. Weight loss is not the same thing as fat loss.
5. Inflammation inhibits weight loss.
6. Gut bacteria affect calorie absorption.
The common reason cited for wanting to lose weight is health. The real reason people diet is usually to be more attractive. These two reasons overlap somewhat as unhealthy inflamed people with puffy skin and dark circles under their eyes are not generally attractive. Being healthy is fundamentally attractive. But being healthy is a lot of work so most people settle for just being thinner without considering their health. This is part of the reason why there are so many really unhealthy weight loss diets out there.
Healthy weight loss is all about loosing fat. Every fat cell is a little inflammatory chemical producing factory that tears down your health daily. The fat cells around your belly are the worst for this. A healthy weight loss program centers on fat loss, not weight loss. It is possible to lose weight and yet actually increase your fat levels. Low protein high carbohydrate diets can do this.
Everyone is different. Three key differences that matter in weight loss are Resting Metabolic Rate, insulin sensitivity, and efficiency of conversion to fat burning. At least 75% of the calories you burn each day is for maintenance - just the energy your body needs to stay alive before you do anything. That amount of energy needed for basic survival varies tremendously between people, from a low of about 1000 calories to over 3000 calories (average range is 1200 to 2000). The person with the lowest metabolic rate would have to eat less than 1000 calories a day to lose any weight at all while the high metabolic rate person could eat twice as much and still lose weight.
Insulin is the key weight loss hormone. Insulin tells your body to store the food you eat. It opens the cellular doorways and lets the food in to be converted to fat (minus whatever the cell uses for energy.) A healthy weight loss program will keep your insulin levels as low as possible. Insulin production is stimulated by sugar and carbohydrates, as well as overeating. Overeating is usually not a problem on a diet as the goal is to always eat less, but a diet full of sugars and carbohydrates is a problem. Unfortunately, the modern obsession with reducing fats has produced a ton of "diet" foods that have replaced the normal fats in the food with sugar. That makes them lower calorie as fat has more calories per gram than sugar, but these foods really spike up the insulin hormone production and defeat the whole diet process.
Don't eat diet foods made with sugars and simple carbs!
The third factor is a big reason why so many different diets exist that work for some people - the efficiency of conversion to fat burning. A healthy body moves easily back and forth between burning sugar for energy and burning fat for energy. Your body burns the sugar in your food first, then follows and hour or two later with burning the fat. If you haven't eaten in a few hours you should be burning fats for energy. Not everyone is able to make this conversion to burning fats and as a result they store their fats. Some other people don't burn sugars well and the sugars they eat get turned into fats and stored. The healthy folks in the middle don't usually get fat unless they just plain eat too much too often. This difference in energy source efficiency is why some people only lose weight on a low fat diet and others only lose weight on a low carb diet.
In my personal experience the folks with more than 30 pounds to lose are generally the folks that need a low carb protocol while the folks that are looking to lose the 10 to 30 pounds are more likely to be the low fat diet types. My Super Health Questionnaire has a section of questions that can help us determine which type you probably are. You can find that questionnaire here. If you like you can print it out for yourself, fill it out, and bring it in to your next visit and I can check it for you.
Once you understand the metabolic differences between people and adjust accordingly, the big reality is still that you have to reduce your calorie consumption (and absorption) to less than you burn each day. There is no way around this one no matter what the newspaper or magazine at the supermarket checkout says
Next week I will cover further fundamentals and the week after I will introduce a dieting protocol that includes all the pieces I am writing about and that will be adaptable to the needs of most all types of people.
Happy New Year,
David
Remember to signup for the new
Tai Chi classes beginning in January
For information, call Kathy at
Proposal for Tai Chi Classes Fair Oaks Healing & Arts Center
Monday schedule:
January 9, 2012 - March 12, 2012
1:30 p.m. - 2:30 p.m.
2:30 p.m. - 3:30 p.m.
3:30 p.m. - 4:30 p.m. already filled
Thursday schedule:
January 12, 2012 - March 15, 2012
9:00 a.m. - 10:00 a.m.
10:00 a.m. - 11:00 a.m. 2 more spaces available
11:00 a.m. - 12:00 p.m.
I
will be teaching two Beginning classes on Wednesday evenings in Elk
Grove. Anyone that is looking for a little later class is welcome.
Both will also be 10 week sessions, but will be 45 mins. in length, cost
will still be $10/class.
January 11, 2012 - March 14, 2012
5:30 p.m. - 6:15 p.m.
6:30 p.m. - 7:15 p.m.
Special Offer: Free Health Evaluation
Discover your true health status
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Ouestions - if you have questions of
a health or growth nature we could discuss in this newsletter, or if
you have comments or ideas about a future newsletter focus please email
me at:
david@fairoakshealth.com
You are free to reprint this article in your newsletter as long as you include the following statement in the same size type and color:
"This article appears courtesy of Fair Oaks Health News, offering natural and healthy solutions for body, mind and soul. For a complimentary subscription,
visit http://www.fairoakshealth.com"
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On the Wire
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Not enough protein increases body fat
On a low protein diet 90% of calories are stored as fat while on a high protein diet only 50% of calories are stored as fat. Carbs stimulate the body more to store extra calories as fat while protein stimulates the body to burn more of those extra calories. Current research says that current federal standards for protein needs are too low and promote obesity. Instead we need about 80 grams of protein per day.
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"The fashion wears out more apparel than the man."
~ William Shakespeare
Joint Pain Relief from Exercise
 An estimated 30% of Americans suffer from joint pain due to arthritis. As the baby boomer generation ages that number keeps rising. Counter to intuition and the natural desire to avoid pain, exercise is the best medicine for those stiff achy joints. Joints need movement to heal. The worst thing you can do for an arthritic joint is to avoid movement. That will make the arthritis advance much faster. Proper exercise will not damage your joints. Instead it helps them by bringing new nutrition to the joint, building supportive muscles and ligaments, restoring joint flexibility, and improving bone density.
"Art produces ugly things which frequently become more beautiful with
time. Fashion, on the other hand, produces beautiful things which always
become ugly with time."
~ Jean Cocteau
Top 10 Cat Gadgets
Just in case you failed to find a really cool toy or two for your feline housemate, Gizmag has made up a list of really cool cat gifts. Trust me, they will have no problem receiving a late gift. Such things only help to support their belief that they are the center of the universe.
"The fear of becoming a 'has-been' keeps some people from becoming anything."
~ Eric Hoffer
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About Dr. DeLapp
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Dr. DeLapp has been a philosopher, non-force Chiropractor, medical intuitive, and health innovator for over 30 years. He began experimenting with medical intuition in 1972 while studying physics at UC Davis. In addition to physics he designed and completed an individual major in the philosophy and psychology of education. Shortly after he choose to pursue a career in the only truly health oriented profession available at that time, Chiropractic. He graduated with honors in 1981 with his doctorate and opened a private practice.
Since that time he has continued his research into the effects of consciousness and learning on health.
He developed the Biomagnetic Retraining system for correcting movement abnormalities.
Since 1991 he has focused on developing a powerful system for uncovering and assisting the mind-body connection in health and personal growth. The in-depth coaching, guided by the subconscious direction from the body, is called Heartflow and the simpler mind-body retraining for health and unfoldment he has named Gracework. Both are available at Fair Oaks Health.
Fair Oaks Healing
& Arts Center
Staff
Dr David DeLapp DC
Chiropractor
Ellen Flowers FGM
Spiritual Life CoachEnergetic Nutritionist
Health Care Coordinator
Susan Richardson
Office Manager
Front Desk
Gypsy Andrews
Metabolic Nutritionist
Lifestyle Support Person
Front Desk
Susan McDonald
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