I’m glad you stopped by because I have awesome news that I want to share with you today.
Let me start by saying, I’m going to save you some time by not beating around the bush with conventional blog post intros, explaining to you why you chose to click. I’m sure that by the title, it’s a given ~ so I’m going to get right to the nitty-gritty.
If you’re feeling defeated in your weight loss efforts, agonizing because it’s not working, or you lose the weight & it comes right back after you decide to live a little, if you’re overcome with guilt, obsessing over your weight, I’ve got news for you. It’s not your fault. It’s not your fault and don’t let anybody tell you otherwise.
Say it with me ~ “IT’S – NOT – MY – FAULT!”
Now sit back, take a couple of slow, deep breaths and smile inside, because you deserve it.
I’m going to break it down, now, with the help of Dr. Mark Hyman, Director of the Cleveland Clinic Center for Functional Medicine:
I really want it to sink in that overeating and weight gain is not your fault. Now, mind you ~ I didn’t say it’s advisable. Still, it’s not your fault ~ unless it’s a fault to be human.
People, including friends & relatives, even doctors have been taught, and would have you believe that overeating due to “lack of restraint or willpower” is the primary cause of our obesity epidemic. Science tells us a different story.
From a scientific standpoint, eating or overeating is not a weakness or a failure of willpower or discipline, or anything else pointing to you in a negative way. Overeating is a natural instinct — a survival mechanism. I’m not saying it’s a healthy or advisable lifestyle, but according to Dr. Mark Hyman, best-selling author and Director at the Cleveland Clinic Center for Functional Medicine, it is a scientific fact!
You can behave with the utmost discipline ~ sticking to your diet with all get-out, exercising regularly, doing everything right. But as soon as something happens to upset or shift your emotions enough, it’s like a trigger, and Boom! We find ourselves stuffing our faces all over again with all kinds of stuff, til our hearts are content. But that’s because, as Dr. Mark Hyman explains, “ . . . the human body is designed to gain weight and to keep it on all costs.”
I love Dr. Mark Hyman’s analogy, “If I offered you a million dollars to hold your breath under water for 10 minutes, could you do it? Of course not. [similarly] Weight loss is not about willpower. It’s a survival mechanism. Powerful genetic forces control our survival behavior. They are at the root of our weight problems. Our bodies are designed to produce dozens of molecules that make us eat more and more and gain weight whenever we have the chance. What’s worse, the food industry and our government tells us to just eat less and exercise more, which makes people feel bad for not being able to succeed in doing that. We cant expect to change our instinctual behavior. We cannot eliminate our response to food any more than we can eliminate a feeling of terror when we’re confronted by danger.”
So, here’s the good news. If you’re not already aware of these facts, you’re about to discover why, contrary to what we’ve been taught, overeating (although we are not going to be doing that, thank you very much) is not our fault. And right now, thanks to Dr. Mark, you will discover how to fix it.
Here’s how Dr. Mark explains it: “Weight loss is not about eating less and exercising more. And it’s not about moderation, as the food industry and government would have us believe.
It’s about eating the right foods and eliminating the wrong foods ~ eating the right foods which stabilize the right hormones, that help us burn fat instead of store it. And its about eliminating foods that interfere with weight loss.
So, if you believe will power can rescue you from bad eating habits and cravings from junk foods and sugar and refined carbs, forget it.
You might as well try to hold your breath for an hour.
It’s a matter of hormones and brain chemistry. Fix those two things and your cravings will go away in a couple of days.
I know it’s really hard to imagine, but it’s true. All you have to do is try it.
There are four key hormones for weight loss. These are the ones that drive our brain chemistry, and they control our appetite and your metabolism.
If you learn these simple tricks to regain control of these hormones, your cravings will go away quickly – usually less than 48 hours.
4 KEY HORMONES FOR WEIGHT LOSS
How these hormones affect your weight, regulate fat storage and how they control hunger and metabolism
Insulin ~ Produced in large quantities by the pancreas in response to sugar and starch that triggers that dreaded belly fat. It also interferes with the appetite conrol centers that are in your brain that makes you hungry & makes you crave more sugar & more carbs. So, it’s a vicious cycle.
Ghrelin ~ Hunger hormone that’s produced in the stomach. Most of the ways that we eat in life cause this hunger hormone to go up or to spike.
Peptide YY (PYY) ~ Produced in your intestines. Puts the breaks on your appetite.
Cortisol ~ Stress hormone produced by your adrenal glands, which sits on top of your kidneys. Under chronic stress, cortisol causes hunger, belly fat storage and causes you to lose muscle while you’re gaining fat.
Once you get these four hormones under control, all the rest often reset automatically.
GET INSULIN DOWN. ~ Insulin is the fat storage hormone
All artificial sweeteners
to get it out of your system.
Increase fiber by focusing on foods in the essential plants category.
Go check out Part 1 of this series to learn what you should eat ~ what’s good for you; what’s not.
Increase exercise with interval and strength training.
Go to Part 2 of this series to find out how to exercise, safety tips and guidelines.
GET GREHLIN DOWN
Eat protein for breakfast.
Eat handful of nuts 15 minutes before you sit down to a meal.
Stop all night time eating and binging. That drives up this hunger hormone.
Sleep at least seven to eight hours a night, which helps you cut cravings.
GET PYY UP ~ PYY puts the breaks on your appetite.
To balance PYY, focus on portion size and eat a lot of the non-starchy, low-glycemic vegetables ~ about 50 to 75% of your plate.
Wait 20 minutes before eating a second portion. It takes about that long for the food that you’re eating to hit the lower part of the intestine in your small intestine and trigger the PYY.
If you follow these guidelines, by eating all of these vegetables, you will also be increasing fiber intake.
GET CORTISOL DOWN ~ Cortisol is the stress hormone that makes you hungry and stores belly fat.
EXERCISE is a magic formula for health & wellbeing That helps erase the stress from the body. Exercise is a fabulous way to lower cortisol and also improves your blood sugar and insulin. Go to Part 2 of this series to find out how to exercise, safety tips and guidelines.
How To Break A Food Habit
1. Start your day with a good breakfast.
Hunger will be less likely to fuel the cravings later in the day.
2. Make sure your lunch, dinner and all your snacks have foods that keep your blood sugar steady throughout the day. Foods like
Avoid the sugary foods and white bread because they’re gonna cause your blood sugar to go up and down . Those blood sugar swings cause the cravings to occur.
If you’re eating healthfully throughout the day, and you are choosing from the four essential food groups, you’ll be less likely to dip into the unhealthful foods later on.
Go check out Part 1 of this series to learn what you should eat ~ what’s good for you; what’s not.
Be sure to
3. Eat Enough Food.
You have an appetite taming hormone in your body called LEPTIN. Leptin tames your appetite but it only works right if you eat enough food. Leptin shuts down whenever you go on a starvation diet and that leaves your appetite out of control.
4. Be aware of craving cycles.
If you find that your’e eating the same thing at the same time of day, that’s something to be aware of.
4. Get Regular Exercise & Rest.
Very important. Go to Part 2 of this series to find out how to exercise, safety tips and guidelines.
5. Use Social Supports
Don’t try to break a habit all by yourself. Let your family and friends know that you don’t want to be teased with things that you’re trying to get away from.
6. Use Other Motivators.
You want to stay healthy, not just for yourself, but for your family and loved ones. That can be a powerful motivator.
It takes about three weeks ~ 21 days to break a food habit.
Give yourself three weeks. Set aside whichever foods are leading you astray and you will see that you will have a much easier time resisting whatever foods that have gotten you hooked.
So, whatever foods that have gotten you under their power, now you ‘ve got the answers for breaking free.
The beauty of adding food that heals, food that nourishes, food that satisfies you, is that it will almost effortlessly shift your body and your mind to a different state ~ a state where your cravings are gone ~
where your willpower is not needed because you naturally crave what makes you thrive and feel good.
By adding simple habits like sleeping a bit more, moving your body, calming your mind, breathing & playing, you will gradually, day-by-day , shift into a profound capacity for self-care and healing. Happiness and fulfillment and wellbeing are the natural result and they’re only a few days away.”
Thanks, Dr. Mark!
So, there you have it, Fam! Just remember ~ eating is not your fault. It’s part of the beauty of being human. So, “Keep Calm” Be Happy & “LET’S HIT IT!” <3 😀
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Brenda Jeanne Wyche, Certified Plate By Zumba Nutrition Coach and Author/Compiler of Zumba Complete ~ A Guide To Healthy Eating, is Founder and President of Physniques Fitness. Additionally, Brenda is a Group Fitness Instructor, Certified by the City of New York Department of Parks and Recreation, Licensed Zumba Instructor and active member of the ZIN ~ Zumba Instructor Network . Brenda is a martial artist and has facilitated comprehensive physical fitness and wellness programs, including Qigong, to New York City Parks and Recreation Centers throughout New York City, including Shape Up NYC. Brenda has also facilitated workshops at the Intrepid Sea, Air and Space Museum for Women’s Health and Fitness day, Brooklyn Society for Ethical Culture for Nettie Paisley’s Southern Comforts Holistic Health and Wellness Expo, and more. Brenda has recently relocated to Los Angeles, CA and endeavors to continue building her practice in the Los Angeles metropolitan area and beyond.
Source: Mark Hyman, M.D. ~ Doctor, Bestselling Author
Dr. Hyman is a family physician and eight time #1 New York Times bestselling author. Dr. Hyman in internationally recognized leader, speaker, educator and advocate for REAL, whole, unprocessed foods. He is also Director of the Cleveland Clinic Center for Functional Medicine. Dr. Hyman has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking, whole systems approach known as Functional Medicine.
Source: PLATE BY ZUMBA NUTRITION PROGRAM
The information herein is not intended to be a substitute for professional medical advice, diagnosis or treatment of any kind. Always consult a qualified medical professional before beginning any nutritional or exercise program and always seek the advice of a physician or other qualified health provider with any questions or concerns you may have regarding any medical condition.