Low GI (glycemic index) and weight loss success

October 16, 2008

The glycemic index is the new buzzword in dieting.  People have a tendency follow new fads or what is popular.  There are several weight loss programs that mentioned the glycemic index, but most people don’t know what it is and why it is important.

Following a low G.I. program is nothing new.  As a matter of fact, that is how we all use to eat.  Well, at least those of us over forty.  It was not until we adapted a diet so full of process foods that we had to research the glycemic index and understand its impact on our health.

The glycemic index measures the impact of carbs on blood sugar levels.  High GI foods such as sugar, white flour and rice raise blood sugar levels and insulin production.  High GI foods throw your metabolic switch into fat storage mode (independent of calories!) 

Low GI foods promote weight loss while preserving lean muscle mass and do not lower metabolic rate.  Low GI foods give your body a steady stream of energy.  Low glycemic eating addresses body composition resulting in fat loss and an optimal metabolic rate.

Understand how the glycemic index and glycemic load is calculated is very important.  There are some popular diets that create low glycemic foods by adding fat.  I always suggest learning how to read labels which I will blog about soon.

Healthy regards,

Del-Metri Williams, MBA NC CTLC

Weight Management Coach

www.smartweightloss4u.com

The first rule of weight loss success

October 10, 2008

The majority of diets do not focus on body composition.  The first rule of healthy weight loss is muscle dictates metabolism.  When I coached my husband in weight management he lost thirty-three pounds in 2 months.  It took me twice as long to lose the same amount of weight.  What I like best about coaching males is that they see results fast.  What I hate the most about coaching males is that they see results fast.  It is so unfair. 

The male body naturally has more muscle then the female body.  Muscle burns calories.  The object of healthy weight loss is to maintain muscle mass while losing fat.  Most diets fail at this.  The more fat you carry, the fewer calories your body will burn.  It is easier to gain or regain weight in the form of body fat.

Understanding body composition will help you reach your weight loss goals.  Many women shun away weight training, since muscle weighs more than fat they think they will gain weight.  Women should pay attention to the inches they lost first.  Eventually the pounds will come off.  I recommend using a scale that will measure body fat.  Your body fat percentage and waist circumference will dictate how healthy you really are.

Del-Metri Williams, MBA NC CTLC

Weight Management Coach

www.smartweightloss4u.com

Should I cut calories on my diet?

October 7, 2008

If it is true that you must burn more calories than what you consume; why aren’t low calorie diets working?  Calories in and calories out seem so simple.  Cutting calories decreases your metabolism by 10% to 15%.  It cannot be followed long term.  I think I lasted two weeks on the famous calorie counting diet.  Of course now they count points.  Becoming a professional calorie counter only made me think about how hungry I was.   When I was younger, starving myself was cool.  I could live off of diet coke for lunch.  As I got older, I realize that I could not make it on 800 calories a day.  I was tired and I could not think.  Like most people, I just gave up.

You will lose weight when you cut calories.  Most of the weight loss is muscle, not fat.  After you stop dieting you may be smaller, but you are also fatter.  Because you have changed your body fat percent, the weight you gain back is now more fat added to your body.  That is why people end up getting fatter after they diet. The problem is that all calories are not created equal.  Calories from sugar affect your body systems differently. 

Healthy regards,

Del-Metri Williams, MBA NC CTLC

Weight Management Coach

www.smartweightloss4u.com