Weightloss Tips

If you're looking to release excess body fat, use these fitness and nutrition tips, techniques and strategies to support your goal.

How To Lose Weight Fast: Don’t.

men-male-diet-tummy-tuck-weight-lossIt seems like everyone is concerned with losing weight fast.

I get it. Immediate gratification is tempting. But this is your health. Rather than quick weight loss, let’s pursue a sustainable and lasting transformation. Let’s pursue a strategy that doesn’t involve losing 10 pounds in 10 days, and then gaining 15 pounds next month. Let’s be in it for the long haul.

F*ck fast. Let’s talk about effective.

As it turns out, fast and effective don’t go hand in hand; quick fixes and yo-yo diets don’t produce lasting results. In fact, through excessive calorie deprivation, they almost always slow down your metabolism and hinder further fat loss down the road. It creates a vicious cycle that does nothing to prioritize your health or fitness goals.

So what does work?

If you want a sustainable plan for losing fat and feeling great, there are three parts.

The first is rebuilding and repairing the relationship with your body. Again, this isn’t something that happens fast. It’s an ongoing process that sometimes requires the help of a trained professional. A lot of us have strained and abusive relationships with our bodies, so it takes time and energy (and sometimes guidance) to learn to love ourselves again.

The second is moving more. Increasing calories burned is a big part of losing weight. Beyond walking, running or other cardiovascular exercise, it also means using our muscles to strength train. By strength training, we maximize fat loss and minimize weight loss.

The third part is about nutrition. If you want to drop excess fat, it means consuming fewer calories than you burn. But this isn’t a death sentence. In fact, it’s quite the opposite. As you make wiser food choices, you’ll be delighted by the way your body feels. For most people, cutting just a few hundred calories per day can create lasting results. To make wiser food choices and to consume fewer calories, eat whole fruits instead of sugary snacks or beverages. Opt for complex carbs. Eat lots of vegetables; they’re delicious and filling. Eat real food, and not crap that comes frozen in bags. Eat only when you’re actually hungry. Minimize alcohol. And be patient.

Losing excess fat isn’t about extreme dieting or quick fixes. In fact, I don’t think about it as a diet at all. It’s more about changing your lifestyle. It’s about making adjustments so that your actions are in alignment with your goals. And it’s about making decisions that honor your body and your life.

Or you can lose five pounds in five days and gain it all back (and then some) next week. The choice is yours.

P.S. If you’re looking for a step-by-step guide, I recommend Davey Wavey’s Weight Loss Program. Because it’s effective and sustainable, it’s the last weight loss program you’ll ever need.

Do Sauna Suits Help You Lose Weight?

Hi Davey,

What are your thoughts on the use of sauna suits and toning wraps while working out? Do they help you lose weight?

Regards,
Jerry

4731Hey Jerry,

Let’s dive right into it. Do sauna suits and the like help you lose weight? Yes. But not really.

First, let’s differentiate between losing weight and losing body fat. Losing weight can happen for a variety of reasons. If you become less muscular, you lose weight. Heck, if you amputate a limb, you lose weight. Losing body fat, on the other hand, is very specific. When most of us talk about losing weight, we’re really just using an inaccurate synonym for fat loss.

Having made that distinction, let’s talk about sauna suits. They’re made of waterproof fabric and cause the wearer to sweat profusely. Because the waterproof fabric blocks evaporation, the body isn’t able to cool properly. As a result, more sweat is produced.

Indeed, sauna suits will help you lose weight. But weight loss doesn’t mean fat loss. By hijacking your body’s natural cooling system through a sauna suit, you really only lose water weight. Once you rehydrate, the weight comes right back on.

It’s also worth noting that sauna suits are actually quite dangerous. After all, your body cools itself for a reason. Through excessive sweating and increases in the body’s core temperature, dehydration and heat stroke could result. In addition, there have been many reported cases of fainting, weakness and even heart attacks from sauna suits.

Love,
Davey

P.S. If you’re actually looking to decrease body fat, I recommend The Davey Wavey Weight Loss Program. Rather than gimmicks or tricks, the program is based on real science and rooted in practicality.

 

It’s Not What You’re Eating; It’s What’s Eating You.

Hello Davey,

The reason I’m reaching out to you is because I’ve hit that point in my life where I am ready to make some major changes. Right now, I am 20 (I’ll be 21 on Apr. 26th), I weigh 259 and I’m about 6ft. I’ve always been the big kid that everyone bullied, and I always used that as an excuse to justify my over eating. Now, I’m tired of justifying my excuse, and I’m ready to change it. What advice do you have for someone who is just starting out in the gym and starting to eat well?

Thanks,
Jayden

Change is possible!

A dramatic before and after: Change is possible!

Hey Jayden,

Thank you for your email and congratulations on taking the first step.

When we increase our food intake as a way to cope with negative emotions, it’s called emotional eating. For a lot of people, food can become a distraction from painful feelings, and overeating results. As such, I once heard someone ask: Are you unhappy because you’re overweight… or are you overweight because you’re unhappy?

In other words, sometimes it’s not what you’re eating; it’s what’s eating you.

As I’ve said so often before, losing weight isn’t as simple as moving more and eating smarter. Yes, both diet and exercise are important. But we must also examine the relationships in our lives – and, perhaps most importantly – the relationship we have with our body. As such, the best advice that I can give is to seek out professional help by finding a psychotherapist in your area. There’s no reason for you to do this alone.

Whatever diet and exercise plan you choose to follow (of course, I recommend The Davey Wavey Weight Loss Program), you’ll be encouraged to increase physical activity and decrease your calorie consumption through a healthier, proportioned nutrition plan. My advice is to lean into whatever changes you’d like to make; don’t make big changes too quickly. We are creatures of habit, and big changes are rarely sustainable. This means going to the gym once or twice a week (at least, at first) rather than six times a week. It might mean 30 minutes of exercise per day instead of 90 minutes. As these changes slowly become habits, you can gradually increase your commitments.

Someone bullying or hurting you isn’t a reason to further hurt yourself. Overeating and weight gain are preventing you from living the healthy, vibrant life that all of us deserve. Congratulations on taking your life back.

Love,
Davey

P.S. If you’d like to get started with The Davey Wavey Weight Loss Program, use discount code “YouTube” to save 25% during checkout.

Does The Ketogenic/Low Carb Diet Work?

Hey Davey,

My boyfriend started on the ketogenic diet and is getting some great results. I wanted to know your thoughts on the effectiveness of this regime.

From,
Jordan

cyclical-ketogenic-dietHey Jordan,

The ketogenic diet was initially developed as a way to treat epilepsy. More recently, it’s been used as a strategy for people looking to lose weight and improve their health.

First things first, what is a ketogenic diet?

A ketogenic diet results in a state of ketosis. Instead of relying on glucose for fuel, the body produces ketones in the liver. Though there are many forms of ketogenic diets, they typically involve the restriction of carbohydrates to levels under 50 grams per day. These diets are high in fat and usually contain moderate levels of protein.

Because of carbohydrate restriction, ketogenic diets are often compared to Atkins diets. However, the two are quite different. Ketogenic diets are lower in protein and often require strict meals plans and doctor supervision.

Can ketogenic diets be effective for individuals looking to lose weight? The short answer is yes. The longer answer is that all of us are different people with different lifestyles and different preferences – and that there is no one-size-fits-all approach.

Personally, eating a balanced diet of complex carbohydrates (brown rice, whole wheat), lean proteins (fish, chicken, turkey), beans, nuts, lots of vegetables, fruits and essential fats has proven both effective and sustainable. And any diet that doesn’t include whole wheat pizza isn’t a diet for me. Sorry.

And as noted by the Mayo Clinic, low carbohydrate diets and ketosis are associated with health risks including headache, weakness, fatigue and/or bowel issues. For me, the fatigue is most evident in decreased workout intensity – which negatively impacts my gym results.

Having said that, there are plenty of ketogenic diet disciples that swear by the regime. At the end of the day, you need to find what works best for you!

Love,
Davey

P.S. If you’re looking to lose weight through an effective diet plan, exercise and an improved relationship with your body, download Davey Wavey’s Weight Loss Program – and get started right now!

Study: Obesity Takes 8 Years Off Your Life.

weight_loss_diet_male1With just a few weeks left in the calendar, many of us are looking to the new year to make life changes and resolutions.

The most common resolution is to losing weight (getting fit and eating healthier foods are numbers 7 and 8 on the list, respectively). This as a new report by United Health Foundation found that the obesity rate ballooned to 29.5% last year – up from 27.5% a year before. Nearly a quarter of the people surveyed said they hadn’t done any exercise in the last 30 days.

As such, it seems particularly timely that McGill University Health Centre released a study finding that obese individuals have the potential to decrease life expectancy by up to 8 years. In a world where all of us complain that life is passing by too quickly, cutting 8 years from the end of our life is massive. It’s nearly 3,000 days. More than 70,000 hours. I don’t have 8 extra years to spare. Do you?

According Dr. Steven Grover, the study’s lead author:

The pattern is clear – the more an individual weighs and the younger their age, the greater the effect on their health. In terms of life-expectancy, we feel being overweight is as bad as cigarette smoking.

Moreover, the study found that obese individuals can develop diabetes or cardiovascular disease earlier in life; the excess weight can rob obese individuals of nearly two decades of healthy life. It’s an alarming statistic.

Though it’s often used as such, I don’t like using fear as a motivator. Sure, it’s effective. But it’s also negative.

Rather than being motivated to lose weight, eat healthier and move more by a fear of dying, I’d encourage everyone – regardless of their shape or size – to exercise because they love life. The flip side of this study is that fit people live longer, healthier, more productive lives. And that’s a beautiful thing.

Whatever motivates you, get started. The near year holiday is just around the corner – and today is the perfect day to get a jump start on your resolution.

P.S. To ensure success as you shed excess fat, download Davey Wavey’s Weight Loss Program. From nutrition and exercise to rebuilding a healthier relationship with your body, this comprehensive program was developed with a team of experts – myself included. Use discount code “youtube” to save 25% during checkout. You’ll also receive 3, 15-minute workout videos as a free gift.