The Truth About Overweight & Obesity
Enough pain, shame, frustration, and judgment. You can lose the weight you hate. Here’s the truth.
Losing Weight: The Right Goal And The Right Process, Part 2
Dr. Gary V. Koyen, Ph.D. | March 2021
The right process is the one that takes us to leaner, shapelier, stronger, more attractive, and healthier.
The truth is that those of us who want “weight loss” actually want a body that’s leaner, more shapely, more fit, more attractive, and healthier. So the right approach is one that delivers those outcomes. If I lose 10 pounds of bodyfat but gain 10 pounds of muscle, the scale will show that I’ve lost no weight. However, my body will be much leaner, shapelier, stronger, more attractive, and healthier. The total volume of my body will be smaller. I’ll be “tinier.” Why is this so? A pound of fat is double the size of a pound of muscle; it takes up twice the space.
The photos of the young woman (attached) dramatically show the difference between weight and body composition, especially the photo of her at 140 pounds compared to her at 145 pounds. Only 5 pounds of difference, but a very big difference in body volume and shapeliness. Her waist is several inches smaller. Every part of her body is more shapely. She’s tinier.
Another great benefit of increasing muscle is it raises our basal metabolism, the rate at which we burn energy, even when sitting and watching TV. A pound of lost fat is a good thing; a pound of muscle lost is a bad thing. For most of us, adding some muscle while losing bodyfat is the right approach. It’s muscle that gives our bodies strength and shape.
Our approach should be to safely reduce 1-2 pounds per week of bodyfat over the course of a year. That’s 4-8 pounds per month, or about 50-100 pounds in a year. We will benefit from adding some muscle and bone strength while we take off the bodyfat. A reasonable goal is to add 2-4 ounces of muscle per week, or about 8-16 ounces per month, which translates to 6-12 pounds per year. If we wish to add even more muscle, it’s do-able. It’s a matter of strength training supported by the right diet and rest.
The InBody device we use at Cruxpoint can measure and track the changes mentioned above.
Principles of the correct approach
From this point forward, when I refer to “losing weight” I actually mean building a body that is leaner, shapelier, stronger, more attractive, and healthier. The following principles are central to a well-designed approach to “losing weight” and keeping it off for lifetime. Again, we mean building a body that is leaner, shapelier, stronger, more attractive, and healthier, and keeping it for your entire lifetime. Our bodies will change as we age, but the goal remains the same: To have the leanest, shapeliest, strongest, most attractive, and healthiest body possible at every age.
Counting calories, calorie restriction, and exercise will not result in long-term success. You’ve probably already proved this.
Success lies in a two-part approach
Dysregulated hormones must be restored to proper balance, levels, and functioning. Therefore, those aspects of how we live that disrupt and dysregulate good hormone functioning must be corrected. Dysregulated hormones will defeat any effort to lose weight and keep it off. Central to these are:
- Peptide YY
- Cortisol and other stress hormones
We must make adjustments that will cause fat stores to be burned as energy.
Other principles that contribute to a successful process:
- Increase the nutrient-density and nutrient-quality of food. Many of us who try to lose weight by reducing calories end up reducing important nutrients that the body needs for normal functioning. (Minerals, vitamins, essential fatty acids, phytonutrients, and more) Many calories consumed in our modern diet are effectively void of nutrients. If the calories we eat don’t contain the nutrients we need, we will struggle. Some nutrient deficiencies will cause us to feel hungry, as the body wants to restore the missing nutrients in spite of needing no more calories.
- Improve the digestive process. Most of us live with a disrupted and out-of-balance digestive system, including the microbiome (gut bacteria) that is central to so many of our bodily systems and processes.
- Add muscle mass, as described above.
Learn more about the solution: