Over the years in running our ‘self care’ events with Cowboy Don, I’ve met many people who really struggle to keep their body weight down – at least to a level that they feel comfortable with.
There’s no doubt that biochemically things change as we get older, but I also think as time goes on, it’s easy to find more reasons to physically DO LESS…and this definitely compounds the problem.
There’s a steady stream of recent studies that show that people who stay active into their 40’s, 50’s and 60’s, generally keep their metabolism strong, slow down the ageing process and help to prevent their bodies from piling on the pounds!
That part is not really rocket science…but beyond that, there are some powerful fundamentals that are valuable if you want to train your body to use FAT as fuel (rather than glucose, which is what most people spend their lives running their bodies on).
I’m sure you grasp the concept that not all calories are created equal and that a good healthy diet of unrefined, unprocessed foods, rich in nutritious calories, will always trump a low-calorie diet of soda pop and low fat, canned spaghetti.
But calories aside – which is crazy to focus on and only part of the story – with some basic lifestyle adaptations (that you stay consistent with), you will make your body a fat burning machine – even as you age.
1. Each day, spend more time in the fasted state – This is the biggest secret of all.
By this, I mean experiment with Intermittent Fasting at least 3 or 4 days per week if you can. Try having your last meal at 6pm and then don’t eat til 10am the next morning. You’ll notice a big difference to your body fat composition within a month or two. Your body will tap into its fat stores more easily when it’s in a ‘fasted’ state when insulin is at baseline than when it’s in a ‘fed’ state with glucose in your bloodstream.
For most people, it takes 10-12 hours to get into this ‘fasted’ state. So if you break your fast within an hour or two of waking up, you won’t enter the magic zone.
Remember, unlike extended fasting, which is more of a healing protocol, Intermittent Fasting is more of a ‘lifestyle’ that you can do regularly unless you have some type of chronic health condition e.g. Type 1 Diabetes.
It’s widely recognised by Intermittent Fasting experts, that at the 16 hour mark of being in the fasted state, all of the true benefits – Autophagy (cellular renewal), anti-ageing, digestive healing and fat loss start to occur.
2. Clean Diet/No refined sugars or grains – anything that is refined, processed or white, avoid like the plague. By this, I mean stuff like white sugar, white rice, white bread, white pasta, cookies, cakes, diet soft drinks and any artificial sweeteners. Get them out of your diet altogether!
These foods and hydrogenated oils (not healthy fats), are the true culprits of weight gain because they cause the overproduction of insulin in the body, causing your body to lay down fat – particularly if you don’t lead a super active lifestyle.
Make your first meal fresh fruit or a smoothy, snack on raw nuts and load up on raw salads and steamed vegetables when you have your main meal.
3. Exercise – Choose a level that you can stay consistent with. Walking outdoors is number one for at least 45 minutes per day, but if you can incorporate some higher intensity aerobic activity that includes resistance on your muscles, you’ll speed up the fat burning e.g. Pilates, Circuit Training or Light Weights.
Now if you’re following point #1 above and you exercise whilst in the ‘fasted’ state, you’re getting a double whammy and you’ll blitz body fat very quickly because your body is going to go straight for your fat stores for energy when it has nothing else to draw upon i.e. glucose.
4. Minimise Stress – When you’re overwhelmed with any type of ongoing stress, your body pumps out the stress hormone, Cortisol, which is healthy to a point, but too much will lead to adrenal fatigue causing your body to hang on to its fat stores for protection.
The very act of going out into nature first thing in the morning when you rise can help to start your day off on the right foot, minimising stress.
The next level is to practise some form of deep breathing or meditation, yoga, playing Don’s Carillon Vibrational Healing Bowl etc.
I know I harp on about it a lot, but whether your goal is to lose weight or simply improve your health, the real secret is to stay consistent with any positive lifestyle changes.
I hope you’ll embrace these tips and that you’ll find them helpful on your self care journey.
I’d love to hear your comments and feedback in the ‘comments’ section below.
Zane Truscott is the Founder & CEO at Fortune Events – the official promoter and events facilitator for Don Tolman (a.k.a. “The wholefood medicine man”), since 2006 in Australia and New Zealand. He’s a wellness facilitator, personal growth strategist, fitness enthusiast, advanced yogi, mountain biker, martial arts black belt, business owner, husband to Inga of 20 years and proud Dad to their three daughters, Arki, Milla & Georgie.
- Author: Zane Truscott
- With: 4 Comments
- On: 29 Nov | '2018