Lifestyle Factors -- Of course, not smoking or taking recreational drugs, not drinking alcohol in excess and reducing emotional stress, are all important to maintain good health, but the next three are essential in reducing body fat as well as achieving optimum health.
The three golden keys to losing body fat and achieving optimum health are:
1. Well-balanced eating (part of eating right)
- Eating 5 to 6 meals per day based on caloric requirements (3 main meals and 2-3 smaller meals - snacks)
- Eating your largest (caloric) meal at breakfast
- Eating every 3 hours
- Eating a combination of quality carbohydrates, proteins and fats for each meal
- Taking supplements based on body type profiling (sex, age, BMI, body fat % and weight [fat] distribution)
- There are six body type profiles for men and women, and each has a specific supplement protocol
- Key supplements are phytochemicals, antioxidants, omega-3 fatty acids (EPA, DHA [fish oils] and flaxseed oil) vitamin D, probiotics (natural gut bacteria) and prebiotics (soluble and insoluble fiber)
- Balance aerobic exercise with resistance (weightlifting) exercise performed on alternating days or when done concurrently, always do aerobics first followed by weight-training.
- Exercise in the morning to maximize performance, caloric expenditure and metabolic rate stimulation
Eat a well-balance diet including organic foods: whole grains, legumes, vegetables, fruits, nuts, dairy, eggs, chicken, turkey, fish and other lean meats within the guidelines noted above.
- Avoid or eliminate processed foods, fast-foods and beverages
- Avoid these ingredients: high-fructose corn syrup, partially hydrogenated oils (trans fats), vegetable oils, high-glycemic sugars like sucrose and dextrose, and highly processed soy products
- Include these fats in your diet: extra virgin olive oil, cold-pressed flaxseed oil and coconut oil, and organic butter
- Include these ingredients in your diet: xylitol (sugar alcohol), almond flour, organic cocoa powder, whey protein isolate
- Balance the lopsided omega-6 to omega-3 fatty acid ratio by increasing the consumption of flaxseed meal and oil walnuts, and cold-water fish (salmon) Wild salmon versus farmed salmon: wild salmon has higher omega-3 oils than farmed (fed grains and processed soy meal)
- Learn how to replace processed condiments with homemade ones like jellies, ketchup, mustard, dressings and more
- Learn how to replace processed snack foods with homemade muffins, cookies, cakes and more
Muscle is a very dynamic and high-energy tissue essential for movement, stability, bone density and immune system support. Triglycerides (fat) are the primary fuel source for this tissue, and muscles that are properly trained (tone and strong) burn fat more efficiently and in greater amounts than any other tissue. The more you have the more fat you burn.
Focusing on weight-loss promotes the "I will believe and try anything mentality," and this typically leads to fad-dieting, herbal weight-loss products, fasting and other quick weight-loss gimmicks.
Marketing gurus realize the lure of fast weight-loss and capitalize by advertising phrases like, "Lose 30 pounds in 30 days" and other false and misleading hyperbole
Since it is physiologically impossible to lose 1 pound of fat per day, what is someone losing if they actually lose 30 pounds in 30 days? The answer is muscle and water, and this leads to sabotage, weight-gain and ill health.
Let's put this into perspective: In order for someone to lose 1 pound of fat/day, he or she would need to burn an additional 3,500 kcal/day.
Example: A 150 pound female, walking 4 mph (very brisk), would have to walk 41 miles or 10 hours (without stopping) to burn approximately 3494 kcal.
This is very improbable, if not impossible, but even if someone could, they still would not lose 1 pound of pure fat.
Why? Because this amount of physical stress would promote cortisol (stress hormone) release, and this hormone stimulates muscle tissue breakdown.
Why? Because various muscle tissue amino acids (proteins) can be converted into glucose (sugar), which would be needed to fuel the body during this impossible physical task.
Muscle is a precious tissue because it not only burns fat for fuel and stimulates metabolism, it also produces/stores glutamine, an amino acid needed by the immune system to function.
Giving up this tissue leads to weight-gain and immune system suppression.
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About Michael R. Sardone:
Michael R. Sardone, DC is a board certified chiropractic physician specializing in complementary medicine, nutrition and fitness with over 29 years of clinical experience.
Dr. Sardone founded the Do It Right Health and Fitness program 15 years ago and since has helped hundreds of individuals achieve lasting weight-loss, good health and fitness status.
He has testified on numerous occasions as a medical expert and has lectured extensively regarding physical medicine standards of care and wellness.
