Strategies I would adopt to gain (fat) weight and become obese

What a strange title coming for a health coach. And why would anybody want to gain fat weight? Hold on please. I am taking a reverse approach to get a message across. Please read on and I'll explain all.

[5 minute read]. Humans have been evolving for a long long time. And, we have always been lean... even up to the 1970's it was unusual to see many people over-weight.

Then came some poor, agenda driven dietary science about how fats are bad for our health and that we should replace them with carbs. And the fats we do eat should come in the form of highly processed and inflammatory poly unsaturated fats (industrial seed oils) and we should avoid natural saturated fats. Also, food scientists engineered a magic combination of sugar, salt and fat that could make food highly addictive (enter processed foods). 

It seems we may have taken advice from food companies that do not have our health in mind. Rather they want you to buy their product.

Oh yes, and the same dietary advice was dished out by the specialists (who thought they were doing the right thing). So, is being over-weight and the resulting ill health your fault? Absolutely not and with a few simple tweaks to your lifestyle you can make a big and positive change.

So, by the 80's and beyond, much of the world's health took a nose dive and if you look around now, it's normal to see many over-weight people... on the TV, in your neighbourhood, maybe closer to home and worryingly with so many children.

This is not ok and I want to help those affected by obesity. I want people to rise up and embrace dietary changes, embrace the wonders of dynamic (yet brief) bouts of exercise and embrace a paradigm shift of overall health.  

Now, back to the blog title... strategies to gain (fat) weight. I would adopt these 5 points:

1. Eat late into the evening, possibly snacking on crisps in front of the TV till 10pm.
2. Eat early. The moment I rise, I would head for the cereal box, get the toaster ready and pour myself a large glass of orange juice (after all it's healthy right).
3. Eat loads of carbs and shun fats. I would follow the advice mentioned above and keep my blood sugar levels topped up all day with lots of small meals based on carbohydrate rich calories.
4. Buy store bought meals and desserts. I would stop making food from scratch and instead rely on the convenience of ready prepared junk food, take aways and restaurant visits.
5. Exercise... a lot. To justify it all I would exercise for an hour 5 days a week focusing on steady paced cardio.

I might then sit back and realise that within 6 months I will have changed my physique dramatically. In 5 years... who knows what state my hormones and organs would be in.

However I am not about to begin a decline in my own health and I do not want to gain inflammatory and unsightly fat as I age. 

So, let's flip this around... to lose weight, can we:

• Embrace the wonders of intermittent fasting - I have written a 3000 word article about my personal experience these last 5 years and how to get started. Details can be found on this website in two places... the Raw Chocolate Guru recipe book and within the Dojiva membership site. If you don't have access to these, I can email you it as a document... just ask!
• Reduce your consumption of all carbohydrate rich foods (especially sugars and refined flours). You really don't need as many as you think and it's just not worth the energy drops and long term health concerns. Due to the addictive nature of carbs, this might be the toughest strategy of all so be patient with yourself if you fall off the wagon occasionally.  
• Embrace healthy fats instead. Within a month or two of gradually going low carb while enjoying good fats in your diet there can be a natural switch to how your body uses energy... the primary fuel becomes fat (not glycogen which is the stored form of carbs). This is called metabolic flexibility and a very good thing.
• Make your own food from fresh ingredients including chocolate/desserts. 
• Ditch the steady state cardio (and accompanying need for carbs) and instead opt for slow strength training and HIIT as your main forms of weekly exercise.

This list is extremely brief and each of these five points merit their own detailed blog. However, this short blog is designed to be a little inspiration for you to delve deeper and do your own research. 

With the above strategies in place, you will help you lower your insulin levels, boost your metabolism, feel great, get results and improve your long term health.

However, this list is not exhaustive and to lose weight safely, effectively and permanently you also need to consider these points:

• Get emotional support from family, friends and colleagues. Be honest, tell people your goals and ask them for back-up.
• Find ways to manage any stress (so cortisol levels lower)
• Keep hydrated during the day with water/herb teas. Regular coffee and tea are fine too (without milk). Drinking water 30 minutes before a meal is useful but not during. 
• Get good quality sleep - no late night food/screen time
• Take medical advice (as your health improves, the need for meditations might need altering).
• Add to your exercise routine a moderately paced walk for 45+ minutes most days.
• Be sure to eat slowly and in a relaxed manner.
• Also to be aware of your body as you eat, not while working or watching TV.

Thanks for reading. If you think I can help with private sessions or you would like info about the Dojiva membership site, please drop me a line.

Take care of yourself today

Thanks Danny

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