Читать книгу The 3 Apple a Day GI Diet: The Amazing Superfood for Fast-track Weight Loss - Tammi Flynn - Страница 11

Were we born to be fat?

Genetics play a role in your body type and how you store fat. Yet other factors greatly influence your risk of being fat or overfat—factors that you can change or prevent.

The big fat facts of life

Fact one: we can’t always blame our parents. Yes, our genes affect the rate at which our body accumulates fat and where the fat is stored. And, yes, a family history of obesity does increase our chances of becoming obese (overfat) by about 30 per cent, and of course our family affected our eating habits and activity levels when we were children. But we have 70 per cent control over how healthy and fit we are as adults—what we do to take control is up to us.

Fact two: No matter who we are, we all have an unlimited potential to make new fat cells, which means we all risk obesity and obesity-related diseases if we continue to overeat and under-exercise.

So now’s the time to start making changes. The thousands of people who have followed the 3-Apple-a-Day GI Diet have come from a variety of backgrounds. Most everyone who stuck with the plan has seen great results.

The difference between boys and girls

Have you ever wondered why men seem to lose weight at the drop of a hat and women seem to have more of a struggle? Or why building muscle seems to come naturally to guys but takes longer for us gals? Does “you are what you eat” ring a bell?

In my 20 years of experience in the health and fitness industry, I have observed that men and women have different preferences, which may influence how they lose body fat. When it comes to food preferences, for example, men tend to choose protein over carbohydrates. In terms of exercise, they go for the weight training every time—with as little cardiovascular training as possible.

My women clients, on the other hand, prefer carbohydrates over protein, and they choose walking for weight loss (cardiovascular training) instead of weight training.

Are you connecting the dots?

Muscle, fat, and metabolism

Because of their higher muscle mass, men tend to burn 10 to 20 per cent more calories than do women (who have higher levels of body fat). Think about this: 1 pound of muscle tissue burns 40 to 60 calories per day whereas 1 pound of fat tissue burns a measly 2 calories per day. No wonder these guys lose weight so easily. Their higher muscle mass endows them with a higher metabolic rate. But ladies, you can change all that by adding some muscle mass through weight training!

Use it or lose it!

As you age, if you do not use your muscles, you’ll lose them. The muscle tissue shrinks, resulting in lower metabolism and an inability to burn calories. Starting around age 25, you lose about 1 per cent of muscle every year, which results in a reduction of metabolism. So let’s do the maths.

Key Points from Part I

• Try to see the big picture. Having a balanced eating and exercise plan will help you become a fit, self-confident, full-of-life person.

• The 3-Apple-a-Day GI Diet is a balance of lean proteins, low-GI and high-fibre carbohydrates, and essential fats.

• Eat three apples per day, one before each major meal.

• Apples are full of fibre—4 to 5 grams each—and fibre has been shown to be effective in weight loss.

• Being overfat, not just overweight, brings a higher risk of obesity-related diseases.

• Avoid the scales for measuring your fitness progress. Use the tape measure instead.

• Genetics has only a small influence on becoming overfat. You have 70 per cent control.

• Muscle tissue burns more calories than does fat tissue.

• Weight training builds muscle tissue.

By the age of 35, you will have lost approximately 5 pounds of muscle. For each pound of muscle lost, you lose the ability to burn 40 to 60 calories per day. So 5 pounds of muscle times 40 to 60 calories per day equals 200 to 300 calories less that your body is able to burn per day. By the age of 50, you may have lost 25 pounds of muscle, reducing your calorie-burning ability by 1,000 calories. You may begin to notice that you eat less, but you are getting fatter. Although this may be somewhat exaggerated, I think you get the point.

But all is not lost. Weight training increases muscle mass, which increases your ability to burn calories. It’s possible to minimize, even reverse, some of the damage from inactivity—if you start now!

If your goal is permanent fat loss, weight training is the answer, and it is a vital part of the 3-Apple-a-Day GI Diet (see Part IV on exercise).