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How to Lose Weight by Eating Carbs

How to Lose Weight by Eating Carbs

In the 1970s and 1980s, there was a fat-free and low-fat diet trend. Bodybuilders avoided fat when dieting down. Snack foods started carrying the low or no fat label to improve sales. The worst part was the increase in refined sugar use.

Americans heard “fats are bad,” so they assumed carbs were good. There are two problems with this: fat is not bad. It’s necessary to balance your hormones and keep your heart in good health via omega-3 and omega-6 fatty acids. The other problem: the nation took the carbs are good statement way over the top and starting eating loads of sugar.

We rode the crest of the wave with carbs back then; now we’re in the trough. Everything is about low-carb today. The ketogenic diet has exploded. Even fruit has been demonized.

“An apple a day keeps the doctor away? Nope, apples are bad because carbs” -Ketogenic Dieters

I don’t know about you, but statements like that are an obvious red flag to me.

The Problem

My issue with low-carb dieting stems from two main things.

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1. Low carb diets typically promote increased fat intake

This is detrimental to big eaters who are trying to lose weight — 1g of carbs is 4 calories and 1g of fat is 9 calories. What’s even worse? Fat elicits the smallest metabolic response by far. Only about 5% of the calories consumed from fat are burned via the thermogenic effect of digestion.

Carbs though? Carbs can burn up to 25% of the calories they contain simply through digestion. It’s the fibrous and complex carbs that accomplish this. Do the math. That means smart carb choices will only net 3 calories at the end of the day, while the same amount of fat nets 8.55 calories. That’s almost 3 times as many calories you get from fat! So, by the gram, carbs have fewer than half the calories fat has AND, when chosen smartly, can burn more than twice the amount of calories by simply digesting them. So why does everyone go low-carb to lose weight? I don’t know man. Carbs are good.

Well, that’s only half true. I do know why people go low carb: because it produces fast “results.” Cut out carbs, and you WILL lose weight fast. I can’t lie.

The problem: that weight is not fat and will immediately return as soon as you eat a sodium-filled, high-carb cheat meal. So, unless you never want to eat carbs again, that weight is going to come back (just as fast as it came off) and it’s going to be disappointing since you will have thought you lost weight.

The explanation: that weight you lost was simply your body depleting itself of glycogen (your body’s means of storing carbohydrate in the muscle). Stop eating carbs and these stores deflate. In other words, you have just as much fat on you whether you are glycogen-depleted or not; I don’t care how much the number on the scale goes down.

It’s also worth noting that you’ll be mentally cloudy and grumpy since your brain functions almost entirely on carbohydrates. Not to mention you will feel physically weak and sluggish since your muscles will be running on fumes.

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The only way to lose weight is to burn more calories than you consume. Keep reading for the explanation.

2. People like and crave carbs

How do you expect to stick to your diet for any decent length of time if you cut out all of your favorite foods?

If you’re losing weight, your body is going to crave foods. The best approach, in my opinion, is to incorporate those foods you crave just a little bit every day. Yes, that means eating a cookie if you’re dying for a cookie. Otherwise, cheat day is going to hit and you’re going to down two and a half boxes of Oreos because “it doesn’t count.”

Ever hear that your body can’t process all the calories you consume on cheat day? Unfortunately, that’s not how it works. The human body is incredibly efficient in fact. Believe me, I’ve eaten 10,000+ calories on multiple occasions (the silly things I do to get views on Youtube…) and you bet I gained 2-3 pounds each time after the initial bloating went away.

Fortunately, I know how weight loss works so losing that weight is easy. How does it work? Well, I already said: by burning more calories than you consume. Forget the whole cutting carbs thing. Think about it like this. Calories are energy. The first law of thermodynamics states energy cannot be created or destroyed. If you eat X calories, you either burn them via physical activity or store them via fat storage.

If you are engaging in physical activity and the number of calories you consumed was insufficient to supply the energy you needed to perform that activity, guess where your body gets the extra energy it needs? The energy stored on itself, AKA your fat stores.

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I’ll say it one more time to drill it into your head: you have to be eating in a calorie deficit to lose weight.

In fact, you can lose weight eating Twinkies and Doritos. Don’t believe me? Look up the Twinkie diet. A nutrition professor at Kansas State University, Mark Haub, ran an experiment on himself to prove the point that calories determine weight loss. He restricted himself to 1800 calories daily for 10 weeks eating only Twinkies and Doritos. The result? He lost 27 lbs, decreased his LDL cholesterol (the bad stuff) by 20%, and increased his HDL cholesterol (the good stuff) by 20%. Guess what Twinkies and Doritos are primarily composed of? Carbs. If someone told you that carbs are the key to weight loss, they lied.

I’m not saying to eat like he did – at least not for every meal. Despite improvements in his LDL and HDL cholesterol, Twinkies and Doritos are obviously not healthy foods. He went to an extreme to prove the commonly overlooked law of weight loss: you must be burning more energy than you are consuming in order to lose weight that stays off.

I suggest increasing your healthy carb intake: fruits, vegetables, sweet potatoes, rice, quinoa, whole grain breads and pastas. Not only will this kill your cravings, promoting diet longevity and consistency. It will allow you to eat more at the end of the day.

The Solution

Why do we take diet to extremes?

Avoid carbs. Avoid fats. What ever happened to eating a balanced diet?

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It’s all because people want results fast. Nobody wants to exercise. Nobody wants to diet. Nobody wants to work to lose weight. They overlook the fact that it took them years to pack on the extra 10, 20, 30, 40 pounds and think they’re going to lose it in a couple weeks. While it won’t take years to lose that weight (if done right), it’s going to take months.

I know this article will get a bad rap from some low-carb dieters out there because people simply cannot accept that their way isn’t the best way. I never said low-carb doesn’t work. My issue is that low-carb dieters will tell me it’s the only thing that works.

The one and only requirement you need to lose weight is this: eat fewer calories than you burn.

Science doesn’t lie. I promise it works.

Featured photo credit: flyingbanzini.com via flyingbanzini.com

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Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on April 6, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

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