Your health is probably the most important thing you can have. It is said that people will pay anything to be healthy. So why is there so much noise around weight loss? If I were to ask you how to lose weight, the typical answers are cut calories, low carbs, low fat, exercise, and just about anything else. Yet if it were that simple, then everyone would be fit! But that is not the case, is it? Weight issues are on the rise and have been so for decades with no end in sight. More surprising, we live in an advanced technological world, yet the average person that has access to the internet does not know how to lose weight. And oh yes, all the fad and craze diets continue to come and go with, well you guessed it, no results as the percentage of obesity continues to climb. So what I am about to tell you is a way to lose and maintain weight. Not a diet, not a fad, and explain how to and why this works.
Lets first start with what is required to lose and maintain weight. It is pretty basic and has been laid out for thousands of years, yet today we tend to over complicate everything. Two fundamentals must be achieved to have success. Are you ready? You must keep your PH levels high and insulin levels low. That’s it! You say that cannot be all that is needed, but yes, it is. At a very high-level PH indicates the number of toxins in your body, and the lower the PH, the more your body has to work to filter the toxins out. Insulin is the trigger for the body to go into fat retention mode. When insulin levels are high, the body is retaining fat, or you can think of it as storing some fat away for a rainy day. The combination of PH and insulin is the gage of your body being able to lose or maintain weight or not. There are other factors to consider, like exercise, water intake, quality, and food quantity. All of which will be reviewed in this article.
A Deep Drive Into PH
PH is the amount of acidity in your body. The PH scale goes from 1 to 14, with PH neutral being 7. Simple right? PH is an indication of the number of toxins in your body. The lower the PH, the more toxins in your body. This is important because the main organ in your body responsible for weight loss or weight maintenance is your liver. The liver’s primary responsibility is to filter toxins out, including fats, but when the filter is clogged, it cannot perform this operation. It is no different than any other filter you can think of. If a water filter, fuel filter, air filter, and so on become clogged, they stop working.
Or simply put there are not able to do the job they are intended to perform. Your liver is the same way, and once there are so many toxins in the body, the liver cannot filter them out anymore, then the body does a toxic dump. That is precisely what it sounds like. The liver cannot keep up, too many toxins, so the body calls for a toxic dump where the toxins are shoved into cells that become fat cells. The body will attempt to filter these toxins out at a letter time. This is why people with weight issues that continue to eat poorly, high toxins, continue to grain more weight or the snowball effect. Below is a chart of the PH scale showing which foods and drinks cause low PH and, thus, more toxins. Remember, you are what you eat, so knowing this can help you make better choices. If you are consuming foods and drinks from the lower end of the PH scale, chances are your PH will be low.
Unfortunately, most of the foods we consume today are in the lower half of the scale, making it hard to have a neutral PH of 7. The easy way to check your PH is PH strips. These can be purchased at any retailer. The most fundamental way to increase your PH is to drink water, and yes, you guessed ONLY water. One thing to remember here is the type of water. Tap water has chemicals in it, which, as you thought it lowers the PH. So there is a difference in the kind of water you consume. Filtered, purified, or high-quality bottled water is the best route to take with little to no toxins.
How much water should one drink in one day? A great starting point is your body weight divided by two in ounces. So if you weigh 150 pounds, you should drink 75 ounces of water a day. (150/2=75). The chart below has weights on the tens converted for you. Most people do not drink enough water and typically substitute water for coffee, tea, soda, sugar drinks, alcohol, etc. All of these contain toxins and will lower your PH and require your body to filter them out if they can. Remember, too many toxics equates to overload and a toxic dump. It takes approximately 24 ounces of water to flush out 8 ounces of coffee. If one drinks two cups of coffee, that 48 ounces of water to flush out. That is typically more water consumption than the average person takes in each day.
Then you have to consider other non-water drinks consumed throughout the day, tea, soda, sugary drinks, etc. and the amount of water needed to flush the system balloons into a staggering amount, back to the PH scale. If you drink water and only water, you are eliminating about half of your consumption at a meal with a high PH level item versus a lower one like coffee or alcohol, which will immediately help you move to the higher side of the PH scale. Besides, the body requires water to burn fat. This process has a fancy term called lipolysis, which you can read about here. Water is also a natural appetite suppresser, so when you are feeling hungry, instead of grabbing something high in toxins, just drink water. You will feel better and do so much for your body.
A Deep Drive Into Insulin
The body naturally makes insulin from the pancreas. Insulin is introduced into the body when you eat to help control blood glucose levels. But this is not the only function that insulin performs within the body. The other function that most people are not familiar with is fat retention. When insulin is present in the body, that is key for the body to be in fat retention mode. If you are regularly eating, snacking, nibbling, drinking anything besides water, you are putting yourself into fat retention mode and storing fat.
The simplest way to keep insulin levels low will put the body into the fat-burning mode to do intermittent fasting. You probably heard of intermittent fasting, which is when you eat in specific time frames and the rest of the time you don’t eat. This is not a fad diet but a lifestyle change. There are different intermittent fasting types, which are the 8/16 when you eat in an eight-hour window and do not eat for 16 hours. 4/20 or sometimes called the warrior, which is eat in a four-hour window and do not each for 20 hours. The OMAD or one meal a day which is just that one meal per 24 hours. The longer you can keep the insulin levels low, the more you are in fat-burning mode.
Ideally, if you can exercise after hour, twelve in a fast is when the magic happens. After twelve hours of not eating is when the system is empty, no glycogens remaining, and fat can be burned mostly because the body is looking for fuel, which means it will tap into the fat reserve to get this required energy. When food or drink, other than water as described above, is introduced into the body, insulin will be produced to help with blood glucose levels and put the body into fat retention mode—more on this in the evolution section.
All types of exercise and physical activity are suitable for the body, but one needs to understand some basic principles to achieve weight loss goals. Some people exercise but are not getting the real benefits from their efforts. Again, exercise is good because the human body was never built to stay at rest. There are so many benefits from exercise which you can read more about here.
If you want to exercise correctly, whether it is aerobic training, strength training, flexibility, and others, the ideal heart rate should be achieved to maximize results. A simple way to calculate this is to take 220 minus your age. That is the optimal rate you should try to accomplish for 45 minutes or more per session. The more sessions per week achieved better results. I recommend a minimum of three times per week, and more is better.
Why is PH, insulin, water consumption, and exercise critical to weight loss and weight maintenance? Because that is how we, as humans, are built. Let me explain. Humans in our format have been on Earth for about 6,000 years. I know Neanderthals etc. have been on Earth much longer, but their anatomy was different than humans today. So let us look at 6,000 years ago till today. Thousands of years ago, humans did not eat three meals a day, drink anything but water, run to capture food, which is exercise. Back then, there were no pesticides or processed foods that caused the food and water to be pure. It was this way for thousands of years and evolution, the amount of time relative to the number of change kicks in causes our body to adapt to the environment. Dieting was not a thing thousands of years ago because there was no obesity. The reverse was true; most humans then starved, not overeat. So what caused the change?
Think about it, cavemen did not get up in the morning, drive to a restaurant, and multiple meals each day. Why because there were no cars, no restaurants, and most of all, no refrigeration. The invention of the refrigerator took place in 1834, which allowed humans to store food and allowed for eating at any time. This was a quantum leap for human eating patterns. Before 1834 humans generally eat once a day or less, going back in time because there was no way to store food safely. After 1834 food could be stored safely, which granted access for humans to eat at basically any time they wished to. This changed humans from one meal a day, or less, to many meals a day. The issue with this is our bodies were not built to consume that much food throughout the day, raising the insulin levels for extended periods and thus placing us in fat retention mode for extended time frames.
As humans, we flipped the switch on eating habits, which will take our body hundreds if not thousands of years to catch up. Now factor in all the manufactured foods, processed foods, pesticides, and hormones, and the list goes on and on all equals a massive change for us as humans that our bodies are playing catchup and not doing so well. Remember, obesity is currently (2019) about 42.4% in the United States, according to the CDC, and could increase to 50% or more by 2030 at the current rate. All the noise about weight loss and fad diets does not show any signs of helping the problem.
Try this simple back to the basic approach. It is how we were built over thousands of years of evolution. What do you have to lose weight? More hydration? Healthy exercise? About me. I was 261 pounds and 29.5% body fat at my highest. I tried diets in the past to do the roller coaster yo-yo up and down. I researched and came up with the method described before you and lost 65 pounds and 19.5% body fat, down to 10%, in 12 months. I have since taught this approach to others with astounding results. My wish for you is to lose the weight you want to.
Weight Loss is a Process
The weight gain did not happen overnight and will not come off overnight as well. This is a process like any other. Setting a weight loss goal is just the start of the process. Fat loss requires the above information put into practice. Healthy eating, calorie restriction, or calorie deficit are habits that need time and reinforcement to achieve a healthy weight.
Nutrition is vitally important for two reasons. The first is foods high in carbs will blood sugar levels increase, which directly impacts insulin level. Remember, blood sugar triggers insulin. The more insulin, the more the body goes into fat retention mode. The second part is the calorie intake needs to be around neutral, or calorie deficit, which is the number of calorie consumed is about or less than the number of calorie burned. Even with fasting, too many calories will overload the body and cause fat gains that are most noticed in belly fat.
Healthy food will promote lower blood sugar levels and keep insulin lower. Healthy food will also reduce cravings because they are lower in sugar and carbs and no processing, all of which fast through the digestive system. By reducing cravings, you are less likely to want to eat again. All of these can really drive sustainable weight loss.