Yesterday I was speaking to a Doctor who was talking about “hitting the gym” to go lose some weight.
I want to update you on my research on gymming for weight loss.
In my research diet is 95% and gym is 5% for achieving overall health.
Why ? Well one simple answer is let’s study the BLUE ZONES - the 5 areas of our planet where living beyond 100 is more common than anywhere else. These include Okinawa in Japan, and Sardinia in Italy.
What do all five of the blue zones have in common? There is no emphasis on gymming. Rather they tend to stay active in a moderate way throughout the day. No weights, No cardio.
More importantly they all eat healthy.
I read a lot of books and all of them say that diet is 90-95%. In one book, The Obesity Code, the author says Food is like Batman, whereas exercise is like Robin. Doesn’t matter what Robin does until Batman shows up!
If you’re looking to lose weight or live longer I want you to keep in mind that it’s the diet, not the gym.
We’ve seen people lose kilos and kilos of weight without exercise only by changing their diet.
I have my own body transform in the last 5 months.
I thought this is relevant. We all want to lose weight. I just want to ensure you’ve also got Batman with you and not just Robin.
Do Exercise, yes it is really really good for you, but if you want to lose weight - focus on your diet.
Stress can lead to weight gain. This is something we have often wondered about. Cortisol is a hormone released by stress, and cortisol causes weight gain.
This hormone is higher in the morning so busting stress in the morning is a great way to reduce cortisol levels and its belly growing effects. Here are 3 simple ways.
We all want to live healthy. Here is a simple way to find out if your weight has led to increased risk of problems.
Is your waist equal to or less than - half your height
(can be inches or cm)
If your waist is more than half your height then you are having excess of fat around your belly. This fat accumulation is associated with a higher risk of metabolic disorders and diseases.
Some people's weight is distributed across their bodies, they are at less risk exposure. Sometimes people are lean but their belly is bulging out.
What should you do if your waist is larger than it should be?
You should look at adjusting your lifestyle, whether it be food or exercise to bring your waist down. Personally I would suggest food & nutrition because it controls 90% of the results. You can lose 6 kg in a month with food, but you cannot lose 6 kg with exercise alone.
Intermittent Fasting is the practice of not eating or taking in calories for extended amounts of time. It is supposed to have many benefits for you including weight loss, detoxification and lengthening of lifespan.
The time period varies and people have created various acronyms for them such as 16-8 and 5/2. Both are very common.
16-8 means 16 hours of not eating and all eating and calorie consumption is in an 8 hour window. So eat dinner by 8pm and then don’t eat anything till 12 noon the next day.
5/2 is where you eat normal for 5 days and then for 2 days of the week you eat only 500 calories in the whole day.
There also are more extreme types of fasting : 24 hrs, 36 hrs and even 7 days fasting.
Be mindful before starting fasting. If you have a disease like diabetes only do so under guidance of a doctor or a nutrition expert or both.
What is Intermittent Fasting
It has been an insightful book and I have learnt many new thoughts regarding obesity in this book.
I am going to give my summary and also the author's summary.
First MY SUMMARY:
The author, Dr. Jason Fung's summary is as follows :
It has been an interesting read. At times it has been tough. But overall a great book to read.
5 Step Summary Of The Obesity Code
I am happy to say that we stopped all of Mom's diabetes medicines on March 27th. She has been diabetic for over 10 years and was taking: Insulin, Metformin, Volibo and Diamicron.
As our therapy kicked in her need for medications dropped so fast that everything had to be stopped as she was having to eat dates and sweets to prevent hypoglycemia.
I started all my diabetes reversal research to cure my mom and dad. They never used to believe me that reversal is possible. All their doctors had said "Never heard of it". But now they are witnessing diabetes reversal.
All we do is food. But in our special way. It has seen her going from:
1)Being on medications and still having high sugars
2) Going to no medication and very low sugars in 6 weeks.
HOW WE DID IT:
1. We cooked a very special diet which was 55% carbs, 20% fat, 25% protein
2. It was all vegan
3. We added in probiotics to restore her gut after years of taking medicines she was having stomach issues
4. All white rice and normal atta was replaced with brown rice and more complex flours like bajra and jowar.
5. All oil was cut out and instead we used nuts and seeds for fats
6. Eating at least 250 gm of raw salad a day and
7. 100 ml of vegetable juice a day
8. Cut out all sugars, even those added in food
She has a long way to go. I would like her to lose 30kg. Diabetes is often driven by obesity and our program tackles both obesity and diabetes.
As a son I cannot be happier than having done this.
All of this is not easy to do. That's why I have started Cure My Diabetes. So I can do all the work and deliver a food diet which helps reverse disease. Most people don't have time to do all this at home.
If you would like to learn more about our program call/whatsapp at 99 99 84 66 22
Mom's Diabetes Medication Stops
I am VERY HAPPY to see my mother's medication come down.
Just today we stopped one more - DIAMICRON which means we have now stopped VOLIBO AND DIAMICRON.
She only has 1 tablet left, and insulin.
As these medications reduce her weight is bound to start dropping, even while she eats the same amount of food. See my post on Obesity for this.
It is always amazing to see these results, but when its your own mother, it is something ELSE !
In my ongoing reading of The Obesity Code, Dr. Fung talks about looking at calorie reduction for weight loss.
He is suggesting that when we reduce calorie intake, the body reduces calorie burning. So reducing calories is not necessarily going to bring about weigh loss.
Calories In - Calories Out = Body Fat
This is a misleading and possibly incorrect notion. We have used this theory for years while obesity has exploded.
Dr. Fung argues that the body regulates everything. All systems in the body are regulated. Hormones regulate every system in the body. The thyroid, parathyroid, sympathetic, respiratory, circulatory, hepatic, renal, gastrointestinal, adrenal systems are all under hormonal control. So is body fat. The body actually has multiple systems to control body fat.
In UK the number of calories ingested slightly decreased in the last 3 decades, even as obesity rates increased. Even rates of caloric fat ingested had decreased while obesity rates increased.
If a women is given a calorie reduction of 500 calories per day, in short time her calorie burning will also reduce by 500 calories per day.
This is because the body also regulates a basal metabolic rate, which, when we eat lower calories also goes down. Calories in and Calories out are NOT INDEPENDENT of each other, they are tightly related to one another. Your fat stores are regulated by hormones and if hormones regulate fat growth, then obesity is a hormonal, not a caloric disorder.
To Learn More About Our Obesity & Diabetes program
Junior Gupta is the founder & Chief Research Officer of Life Healing Food. He has spent over 9 years of research of food, nutrition and diseases.