Let me guess, you are here because you have tried 'all the right things' - eat hardly anything, intermittent fasting, cardio and les mills classes daily, and yet you still haven't managed to keep the weight off, or you are noticing other health issues arise?
Embarking on a weight loss journey is not just eating less and exercising more; it's usually the opposite. Perhaps, like many others, you've tried the quick fixes, the 12-week challenges, and the seemingly miraculous nutrition programs that may have initially worked, but before long you were back to where you started. The missing piece? Understanding that most approaches were often designed without acknowledging the intricate nuances of the female body.
Let's face it—women's bodies are marvels of complexity, guided by a symphony of hormones that dance through the rhythms of our lives. And here lies the key to a transformative, sustainable weight loss journey. It's time to debunk the myths, discard the one-size-fits-all solutions, and discover a path crafted specifically for you.
The Pitfalls of Extreme Dieting: Why They Fall Short
Before delving into what proves effective for women, let's dissect the most prevalent 'diets' and understand the reasons they fall short for the female body.
Intermittent Fasting & Keto: Hormonal Harmony Disrupted
You have probably heard of this, maybe even tried it. We have heard great things about fasting and keto, and yes, from a health standpoint, intermittent fasting can be beneficial for less active individuals with metabolic issues. But, the immediate and long term health risks often outweigh the benefits for women. While there is a lot of research proving some benefits, very little research has been done on women in relation to hormone health and longevity. But, there is research out there to prove a more beneficial way for women to lose weight - we will get to that a little further on.
There are quite a few reasons keto and intermittent fasting affect women's health - the crucial factor is kisspeptin, a neuropeptide vital for sex hormones and reproductive health, more sensitive in women. Intermittent fasting and keto disrupt the production of kisspeptin, leading to increased appetite, reduced insulin sensitivity, irregular menstrual cycles, and more, in women.
For those ahering to keto or intermittent fasting, adding exercise stress to nutrient deprivation raises cortisol levels, causing disruptions like disrupted menstrual cycles, muscle loss and increased stress.
While some may see initial success, long-term effects for women include hormonal dysfunction, increased abdominal fat, heightened anxiety, sleep issues, depression, and subsequent fat gain.
The Dangers of Extreme Caloric Deficits for Women: Unraveling the Myth
Caloric deficits, when taken to extremes, unleash a cascade of reactions within the body, primarily through the release of cortisol, the infamous stress hormone. While the initial surge of cortisol may seem like a catalyst for weight loss, it does so at a considerable cost to overall health, particularly for women.
Contrary to the notion that eating less is the key to shedding pounds, women require a sufficient amount of food to function optimally. In fact, not eating enough can have the opposite effect, disrupting hormone balance and wreaking havoc on various aspects of well-being. Yes, we require a caloric deficit to lose weight, however, too low and the effects could mean long term health implications.
The Hormonal Domino Effect
Elevated cortisol levels from extreme caloric deficits can suppress essential hormones such as estrogen, progesterone, and even melatonin. This suppression goes beyond affecting weight loss—it disrupts the delicate hormonal balance critical for various bodily functions like sleep and menstrual cycle regulation, skin, bone and hair health, increased irritability, anxiety and stress, mood swings, and much more.
Long-Term Effects of Caloric Scarcity
The notion of a 1200-calorie diet, often seen as a weight loss solution, traces its roots back to the early 1900s—a time when, shockingly, even heroin was administered to babies. It was an era when the understanding of optimal health was rudimentary at best. Since then, a multitude of studies has unequivocally demonstrated that 1200 calories is insufficient for anyone to even to survive, let alone thrive.
Survival vs. Thriving
Women, in particular, need nourishment not just for survival but for thriving. Our main purpose in life is to reproduce, and that actually requires a lot of work, even when we don't have a little one inside us. Our body will prioritise this regardless, and if it feels we have not provided enough nutrients or energy for it to do so then it will start shutting down the production of certain hormones, and hold on to cabrohydrates and fat stores rather than get rid of them.
Restricting calories to such extremes does the opposite of what it intends. Instead of fostering weight loss, it sets the stage for long-term weight gain. The body, in its wisdom, perceives scarcity and responds by conserving energy, slowing down metabolism, and prioritising fat storage.
Women generally not only perform better when adequately fueled, but their bodies function properly, emphasising the importance of proper nutrition for health and performance.
In the modern age of nutritional knowledge, we understand that true health is not about deprivation but about providing the body with the fuel it needs to function optimally. It's time to move beyond outdated concepts and embrace a holistic approach that supports women in their pursuit of lasting health and well-being.
Cardio is NOT the Key to Weight Loss
In the pursuit of fitness and weight loss, it's not uncommon to find women dedicating themselves to daily cardio, step classes, or high-intensity interval training (HIIT) sessions. However, it's essential to understand that these exercise regimens weren't designed to be performed every single day. In fact, an excess of these activities might be counterproductive, potentially contributing to weight gain rather than loss.
Cardiovascular exercises, step classes, and HIIT sessions are undoubtedly beneficial for overall health and fitness. They boost cardiovascular endurance, enhance mood, and contribute to calorie expenditure. However, contrary to popular belief, relentless cardio can lead to muscle loss, the exact opposite of what many women hope to achieve. In a state of stress during high-intensity exercises, the body, aiming to preserve energy, can burn muscle for fuel, undermining your efforts to attain a toned and lean physique. This revelation challenges the traditional narrative that associates weight loss with relentless hours on the treadmill.
Overtraining and Hormonal Imbalance
Daily, intense exercise can lead to a state of overtraining, where the body doesn't have sufficient time to repair and recover. This chronic stress on the body can elevate cortisol levels, the very hormone linked to weight gain when chronically elevated. Hormonal imbalance, including disruptions in estrogen and progesterone, can occur when the body is pushed beyond its recovery capacity. Usually high intensity interval training should only be performed 1-2 times per week for about 10-20 minutes at a time.
Adapting to Stress
The body is adept at adapting to stress, but when stressors are consistent and excessive, it can backfire. Instead of shedding pounds, the body might resist weight loss, holding onto fat stores as a protective mechanism against perceived stress.
Weight Resistance Training
Enter weight resistance training—the unsung hero of effective and sustainable weight loss for women. Unlike cardio, weight resistance training actively promotes muscle gain. This is a game-changer because increased muscle mass not only contributes to a sculpted appearance but also elevates your resting metabolism, turning your body into a calorie-burning machine even when at rest.
Why does weight resistance training stand out? It actively prevents muscle loss, a pitfall often associated with excessive cardio. Running and high-intensity exercises, when done excessively, can push the body into a state of stress, causing it to prioritise fat stores and burn muscle for energy. In contrast, weight resistance training ensures that your body targets fat stores, preserving essential muscle mass and supporting your goal for a lean, strong physique.
HIIT and the Importance of Recovery
While HIIT and high-intensity training have gained popularity, it's crucial to understand their nuances. These workouts demand longer recovery times and should not be done every day. Frequent high-intensity sessions hinder recovery, often keeping individuals in a sympathetic state, perpetuating stress and undermining the very goals they set out to achieve. Balancing these intense workouts with adequate rest is the key to unlocking their full benefits.
Balancing Intensity with Rest and Weights
Understanding that rest is as crucial as exercise is a pivotal step. Integrate rest days into your workout routine to allow your body to recover fully. Opt for a mix of cardio, strength training, and flexibility exercises throughout the week, creating a balanced routine that supports your goals without risking burnout.
What Works for Women
Alright, let's move on from the discussion about the shortcomings of the approaches you've previously attempted. Now, the question arises: What strategies should we consider moving forward to achieve your fitness and weight loss goals?
Prioritise Protein: For sustainable weight loss, women should prioritize protein in their diets. Protein not only helps in building and repairing muscles but also keeps you feeling fuller for longer, curbing unnecessary snacking and promoting fat loss. Incorporating lean protein sources like chicken, fish, tofu, and legumes into meals ensures a balanced and satisfying nutritional intake.
Eat Small Meals Often: Rather than sticking to traditional three large meals, opting for smaller, frequent meals throughout the day can help regulate blood sugar levels and prevent overeating. This approach keeps metabolism active, promoting consistent energy levels and reducing the likelihood of unhealthy cravings.
Embrace the Mediterranean Diet: The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, is not just a heart-healthy choice but also supports weight loss. This balanced approach emphasizes nutrient-dense foods, providing essential vitamins and minerals while keeping calorie intake in check.
More Resistance Training: To debunk the myth of lifting light weights for high repetitions, true resistance training for women involves strength and hypertrophy exercises. Engaging in exercises that challenge muscles with heavier weights, like traditional strength training, builds lean muscle mass and boosts metabolism, contributing significantly to effective weight loss.
Less Cardio, More Balanced Exercise: While cardiovascular exercise is crucial for heart health, relying solely on cardio may not be the key to weight loss for women. Incorporating a balanced exercise routine that includes resistance training and flexibility exercises alongside cardiovascular activities not only aids weight loss but also prevents injuries and imbalances.
Choose Water Over Alcohol: Making the choice to prioritize water over alcohol is a crucial step in a weight loss journey. Alcohol not only adds unnecessary calories but also disrupts metabolism and promotes fat storage. Eliminating or minimizing alcohol intake supports overall health and accelerates weight loss.
Seek a Coach Specialising in Women's Health: Finding a coach specialising in women's health can be a game-changer. With a tailored nutrition and exercise plan designed specifically for women, such coaches provide guidance that goes beyond generic approaches. These plans are not only easy to follow but also empower women with the knowledge needed to sustain weight loss in the long run.
In conclusion, the pursuit of weight loss for women demands a departure from conventional and often detrimental approaches. From debunking the pitfalls of extreme dieting, including the disruptive effects of intermittent fasting and keto, to unraveling the myth of caloric deficits, it's evident that a holistic understanding of women's unique physiology is crucial.
The intricacies of hormonal balance, especially the role of kisspeptin, underscore the necessity for adequate calories, and the revelation that cardio, can lead to muscle loss, cortisol increase and hormone imbalances shifts the paradigm, emphasising the significance of a well-rounded fitness regimen that includes weight resistance training.
It's time to discard the old, outdated fitness routines and embrace a new and informed path towards not only weight loss, but longevity.
Comentários