The reason I am asking is because of the concept of ‘set point theory’. This theory assumes that our adult bodyweight is genetically predetermined and that it’s ‘set’ at a certain size. The theory depends on the idea that we are weight stable for our adult life, otherwise what the heck is your set point if you’re not set and stable at it!?

Anyway, from what I can gather most people don’t stay at the same weight their whole life at all but rather they fluctuate quite a bit. I know I have and some preliminary info I have suggests the same for lots of people.

So I’d like to know what your body weight has been since you’ve been an adult. Did you gain weight, did you lose weight, if so how? Did you gain weight from emotional eating? Stress eating? Was it marriage weight gain, kids, a divorce, losing a job, getting a sedentary job, an injury, lack of exercise?

If you managed to lose weight  how did you  do it? Exercise? Diet? Both? Surgery? Drug? All of this stuff? None of this stuff?

If you don’t mind sharing I’d appreciate hearing how your weight has changed (or not) since you’ve been an adult.

You can put your story in the comment section, or if you feel comfortable emailing it instead you can email me at johnbarban (at) gmail (d0t) com

John

Eating for weight loss is already tough enough, and being told there are right and wrong ways to do it makes it feel even harder. This is where the fallacy of fitness and health come into play.

The local gym personal trainer or fitness magazine will suggest there is a correct and healthy way to eat for weight loss. They’ll go on to also explain how to exercise to become fit and lose weight.

In both cases the emphasis is turned away from the fundamental principles of weight loss and turned towards the nebulous and entirely undefinable conceptions of ‘health’ and ‘fitness’…but this was never the point…the point was ‘weight loss’…that’s it.

The truth of the matter is that there is no correct way to lose weight. However you can get it done is the right way…The weight loss itself is what will produce most of the health benefit.

This is evident from people who use laproscopic band and gastric bypass surgery to lose weight. They obviously didn’t adopt the typical fitness marketing strategy of ‘eating clean and working out’.

In this case they have a surgical intervention to get to the root of what causes people to be overweight…eating too much. And the best thing for them isn’t to adopt some workout routine or start eating spelt and quinoa…no the thing they need is to eat less…even if it means a surgical intervention to allow less food to enter their stomach.

If weight loss is your goal then you have to keep your eye on the prize and don’t allow yourself to get side tracked with popular fitness media dogma about the right or healthy way to lose weight.

There is no correct way to lose weight, there is only weight loss, or no weight loss.

John

These are occasions, items, situations and anything that you currently do that you’re not 100% attached to and you could likely do without in order to lose weight.

For the most part I can do without these

For some people it’s as simple as avoiding cheese and crackers while watching tv. For others it might be skipping a second helping at dinner.

It might be the difference between going out to watch the game (where you know there will be pizza and wings and beer) or staying home and making some food that you can better control the calories with.

Whatever it is this is the list that will define what you can get rid of and lose weight on your terms.

For me it was chicken wings and pizza when I’m out with my buddies watching the game.

I still go out, but I limit the amount of chicken wings to once every 2 weeks or so (chicken wings are my hot button food, once I start eating them I just can’t stop)…the other times that I find myself out I choose other options that I know I can control and won’t overeat.

One of my other things is sharing entrees when I got out to eat instead of ordering an entree for myself. This essentially cuts the calories in half but the event and satisfaction of the occasion is maintained.

What are things that you can do without?

John

He said he takes about 14-16 weeks to get ready for a show. He starts at around 2200 calories per day and finishes around 1600 calories per day in the final weeks (and just to let you know, this guy is well over 300lbs and 6’5)

By the end of his contest prep he cuts down to about 240lbs including a water depletion.

It takes dieting AND exercise to get this lean

Now this is where the interesting part comes in.

He cuts his calories down to about 1600 per day and does 1 weight training session and two ‘cardio’ sessions per day at the end of his preparation.

I did a bit of quick math and figured out that he likely burns all 1600 calories off during his 3 workouts each day. In other words, he is effectively burning off all his daily calories.

This is an example of the extreme measures bodybuilders (and fitness competitors) will go to in order to burn off every last ounce of visible bodyfat from their frame (including using some powerful stimulants to keep their appetite at bay)

3 workouts per day might sound like alot to you but it really isn’t. He will typically break it up into an hour morning walk (perhaps inclined on a treadmill for some added work) then an afternoon workout with weights, and finally another walk later in the evening.

That’s about 3 hours of working out (two of them for weight loss one of them for muscle building)

This extra exercise for weight loss can only provide a significant benefit if he keeps his calories in control.

In other words, if he wasn’t monitoring his calories he could easily replace all the energy he burned during each ‘cardio’ session by eating a bit more food at each meal.

The more you exercise the more likely you will get hungry and the more tempted you will be to overeat (or at least eat more than you were planning)

The treadmill can help if you're careful with your calorie intake

This is the catch 22 with exercise for weight loss. You’ll burn more calories and lost more weight faster if you add in extra exercise, BUT you’ll also be tempted to eat more food as you increase the amount of exercise you do.

So you’ve got to keep the calories you  eat in control if you want to see the full benefit from adding in extra ‘cardio’ sessions.

The point is exercise for weight loss can be effective IF and only IF you’ve got a handle on your calories.

John

Every bit counts no Matter how Small.

So how do you  lose weight?

Simple, you need to create an energy deficit. In other words, consume less energy than you spend and you’re body has no choice but to burn some bodyfat (after all that’s what it’s there for in the first place).

So how do you create an energy deficit?

1) The easiest is to eat less calories than you burn. This means less calories than your BMR or your daily energy expenditure. Sadly for most people their BMR accounts for all the daily calories burned. (the other things that can burn calories are purposeful exercise and lifestyle activity)

2) Increase your lifestyle activity level. But this only works if you don’t compensate by eating more calories. This is actually tougher than it seems. Most people who have a busier or more active day just end up eating more and erase any weight loss benefit from being more active.

3) Do more exercise (or start exercising). This is different from lifestyle activity because exercise is usually for shorter periods of time and at higher intensity. Again this only works if you don’t compensate by eating more calories.

4) Take a supplement, or coffee, or green tea, or anything that you think will help you stick to your weight loss program. This is likely more of a placebo effect than anything, but going through the ritual of taking a vitamin supplement or a workout supplement might just make it all seem more real and keep you focused.

I have a friend who is successfully losing weight and he takes a different mix of supplements and vitamins every day.

The Ritual of Taking Supplements Might Be More Important than what's in Them.

He doesn’t really care what they’re supposed to do, but the ritual of taking them reminds him to stay on track with his eating and so far he’s doing great dropping 3-5 pounds per week for the past 9 weeks. (can’t say anything he’s doing isn’t working!)

The point is anything that can help you stay on track and focused on your weight loss goal is worth doing. If it means having a special coffee or tea twice a day then go for it. If you think you’d rather have a post workout shake and it helps you avoid overeating in the evening then the post workout shake might be critical to your success.

You’re the only person who knows your weaknesses and barriers when it comes to exercise, weight loss and eating. So once you find a system and ritual that works for you stick with it.

Real weight loss success comes from consistency, and consistency is usually rooted in rituals that make you feel good about the process and that remind you to stay on course.

John